Cubicle Prison Workout 5/30/2017
Just back to the cube after a 5 day weekend; lots to catch up on. Either Saturday or Sunday, I can’t remember which, I went to bed with my elbow area screaming in agony. I don’t know if I injured myself, or just worked some muscle(s) to the extreme. I do know how it happened: chambering rounds in my new toy. The charging handle on that thing feels like a hydraulic press. The pain was so bad that I had trouble fallen asleep.
Hanging Stretch (toe toucher stretch)
Glute Flex – 30 reps
Torso Mobility Drill – Trunk Twiss, Hip Circles, Rib Cage side to sides (from dance class), Hip side to side – 30 each
Plank – 2 min
Calf stretch / Calf raise (on floor) – 35 left leg, 38 right leg
Glute Bridge on Exerball – 50
Scissor Lunge – 25/side, Great form
Stiff Leg Deadlift – 50
Pushup – 40 – Failure at top of last rep, couldn’t even attempt 41
– Great form, paused for 1 breath at top of movement from reps 30-40
– Full ROM (nose touching ground)
Man, just finished pushup and my chest feels soooo pumped! No elbow issues.
Scapular Dips – 40, feet on footrest (elevated off of floor, legs straight)
Rotating Side Plank with step-through – 10
Isometric chest press – upper pec – 1 min
Delt raise w/Purple band – 27 Failure
– Perfect form, kept arms completely straight
Isometric Chest Squeeze – lower pec – 30 seconds, max intensity
Delt Raise Black Band – 12 total Failure!
– Good form
Have a Great Day!