Cubicle Prison Workout – 6/02/2017

Freaky Friday

Slept really good for 10 hours last night, a lot of that time on my back, and my back felt great upon waking. Knee still tender, so I am wearing my copper knee wrap. My outer thigh is tender too, actually. I did overhead press before returning to prison this morning, it felt really good. Slight twinge in my elbow, so I’ll test it with some pushups or chair dips ;after. I may skip legs today, but I’ll do a test with lunges or something to make the determination.

So here’s the breakdown:

Dumbbell Overhead press before work – 15 lb dumbbells – 25 reps

Once back in my cell,

Neck Mobility, shoulder mobility, trunk mobility, calf stretch.

Chair Dip, feet on floor – 30 to test elbow and as a warm up for pushups


Checked blood sugar – 85, drink 1 serving of AminoLinx

Pushups – 40, reached failure at top of #40, Full ROM

Iso Chest Press for Upper pec – 45 sec, good burn

drink 1 more serving of AminoLinx


Iso Chest Press for Lower pec – 45 seconds

Chair Dip Feet on Desk – 25; super slow, pause at top, not to failure but epic burn

Delt Raise Purple bands – 30, good form, not failure but epic burn

Alternating Rear Lunge – 25; weak form, quads still weak, definitely harder in jeans that fit

Chair dip feet on Desk – 20; almost failure, super slow

Delt Raise Purple bands – 15, 3 second pause, 10 – serious burn

Checked blood sugar – 85 drink 1 serving of AminoLinx

3:45 Side Plank Dips – 10; slow and controlled, good ROM, felt like blood sugar was dropping again. Checked and it was 72, ate a Butterfinger Bite. Core feels really good.

Have a Great Day!


Cubicle Prisoner Workout – Thursday 6/1/2017

Woke up pretty stiff, but nothing out of the ordinary. Considering yesterday it was to be expected. My left outer calf was stiff getting out of the car upon my arrival back to the joint this morning, but it seems to be better ow that I’m more mobile. I really tore down my body yesterday, so I’m not sure what to do today. I’m thinking: Bicycle Crunch for sure, probably Hamstrings too to balance out the quad work I did yesterday. Possibly back and biceps at home tonight.

Neck Mobility / Shoulder Mobility

Hamstring Stretch

Rear Leg Lift – 25

Back Extension on ball – 25

Sitting trunk Twist on ball – 25

– Back popped, felt good

Bicycle Crunch – 60; muscular failure!

– Full extension of legs

– Lots of rotation

– Fast reps, hip flexors burning on 50-60, just as fatigued as abs

Standing Hamstring Curls – 50; reached failure

– Slow reps, right is weaker than left

Chair Dip with feet on desk – 25


It’s been about 30 minutes, and my hamstrings are freaking wasted.

1:02 PM – left knee bothering me again, feels a little swollen, kinda aches. Ankle/top of foot may an issue too.

4:00 PM – Side Leg Lifts – 6, 30; Tough standing on leg that goes 2nd. It was almost muscular failure on standing leg!

6:00 PM Pullups at Home – 3.5, 3.5

Not full ROM, but just enough ROM to not call them partials. I used a different hand position.

I want to try one more set, but I feel like I may be trying to come down with something AGAIN! I did not get enough sleep last night, and what I did get sucked.

6:05 PM – Did 2nd set, 1 short ROM, 1 Full ROM, 1 sloppy short ROM and a sloppy ½.

6:45 Feeling some pain in left Brachialis / Brachiordalis (not sure which, possibly both).

Have a Great Day!


Cubicle Prison Workout – 5/31/2017

Murph Wednesday

Woke up this morning and back was a little achy, I didn’t sleep on my back much. Interesting thing, when I bent down (in my chair) to put my shoes on for work, my glutes were freaking insanely tight. Whatever I did yesterday really taxed them.

Calf Stretch/Quad Stretch/Hamstring Stretch/ Hip Flexor Stretch/Glute Stretch. Wow my glutes are tight.

It’s been over an hour since I stretched, the guard (my boss) showed up, and I’ve had to run to the bathroom twice because of that stupid leftover lobster I ate last night.

1 hours later

Shoulder Mobility/Stretch

Re-stretch Legs

Calf Raise Elevated (on a 2×4 I keep behind my file cabinet) – 24 left/27 right – these number were to failure

Hamstring Curls – 30

Glute Flex Standing – 30

Ankle Rotation (basically a mobility drill)

Murph – Exercises are done with no rest between movements, 20 reps each, 2 min for planks. The goal is to get 100 pushups and 200 squats, and 10 minutes of planks before the end of the day.

1st set – Air Squat/Pushup/Wide Stance Air Squat

-Dang, forgot to Plank! Plank – 2 Minutes. Shoulders and back fatiguing fast, not sure I can keep doing planks today.

2nd set – Pushup Plank/Air Squat/Plank/Wide Squat/Pushup; planks were 1 min each. Freakin plank is frying my shoulders.

3rd set – only did 1 min of regular plank, it’s too much; it’s holding me back on my pushups, my form is suffering.

4th – 6th sets – same. I am really sucking wind! The first 6 sets I did from 10:30 – 12:15

Re-warmup before starting again: knee bouncing and glute flex

7th – 10th sets – same. Left knee started feeling gimpy.

Have a Great Day!


Coffee and Your Liver

may help reduce your chances of developing alcohol-related cirrhosis, according to a review done by the journal Alimentary Pharmacology and Therapeutics of multiple existing studies.

Drinking just two more cups of coffee every day may lower the risk of developing the liver condition by 44%,

More than 430,000 participants were a part of the nine studies. The duration of these studies varied, but the longest one lasted about 20 years. In eight of the nine studies examined, researchers found increasing coffee consumption by two cups per day was "associated with a statistically significant reduction in the risk of cirrhosis."

1 cup per day was associated with a 22% lower risk of cirrhosis and 4 cups per day was associated with a 65% lower risk.

Combined, the studies included 1,990 patients with cirrhosis.

One study, for example, found a stronger link between coffee consumption and reduced cirrhosis risk with filtered coffee than with boiled coffee.

not clear exactly how coffee might lead to a healthier liver, or whether the type of beans or brewing method matter.

coffee contains compounds that have antioxidant effects and anti-inflammatory properties, –