week OF 10/15/2018 training

Training Goals: 6 Pounds Of Muscle in 12 Months ( 10/01/2019); Eliminate Lower Back Pain; Stairs – ???

Current weight in Morning: ???; Only going to weigh on Monday each week;

Forgot to do it this week. Last Friday I weighed though and was 151 on an empty stomach

Arm Circumference: 14” left, 14.25” right

So last Friday after I got home from _____ I did a full on impressive plyometric workout, tons of explosive movements. I was watching the Michael Vazquez and Heba Ali videos while working out. Did explosive pushups, fancy pushups, airplane pushups; Jumps over the ottoman about 3 sets of 10, side jump over the ottoman 1 set of 10, jumped the length of our longest ottoman x2, scapular pullups2 x 10, chin-ups 2×10, 1 set focused on biceps, 1 set on lats, some weird shoulder exercise I saw Heba doing, Jump over Ottoman with 10 lbs x 5; probably more stuff I can’t remember.

10/15/2018 Monday

11:45 – Stairs 46.5 floors, 42.5 stairs took 24:27:30, took the first 8.5 up pretty slow, 2:49:12 because I wanted to pace myself and I was pretty stiff from Fridays Plyo-stuff

12:40 – Seated Scapular Dips x 75, feet on floor full ROM

Side Delt Raise Purple Band x 47, total failure on 48, pause at top of movement, some fast some slow, just mixing it up trying to get to failure faster

12:48 – Lunch: jalapeno cheddar braut, seaweed salad

7:00 – Finally leaving work. L

10/16/2018 Tuesday

Had my Body comp measured this morning at 9, 15.9% body fat with calipers, 17.6 with Omron, BI 23.3; 5’8” 153 lbs on Dr type scale; BP 148/78, pulse 66bpm, Chest 38.25, waist 30.5, hips 38, Thigh 21.5, calf 1.25, upper arm 12 (relaxed)

10:30 Neck Mobility, Shoulder Mobility, hip mobility

11:15 – Rear Delt Squeeze against chair x 75, tried to dig deep, succeeded on some

11:30 – Bird Dogs x 10/side, held at top for 8 seconds; I don’t feel this one working my back at all. My left elbow is suddenly hurting me again too. I did some research on Supermans before deciding on this which is why there is a 5 min gap in my training just now . I personally think the superman helps me more than hurts.

Superman x 20, I don’t do a very big range of motion and I focus on lifting my legs higher than I do my arms. My arms could go higher but I limit their ROM. I need to check my bold, I’m freaking starving. Blood Sugar 104, guess I’m good to go.


Pushups x 30, wide grip, don’t want to overstress elbow. A little winded, I feel like I could fall asleep right now. I have been really struggling getting up in the mornings, even after 8+ hours of sleep I feel like I need more. Wow, suddenly my chest is feeling pumped!

1 min rest

Knee Pushups x 40, wide grip, full ROM at top – focused on training for explosive pushups I’ll do later in the week I hope. Left shoulder feeling a little tender all of a sudden.

Bent over Hurdler Lunge x 13, losing balance on right leg forward, I really am fatigued.

Glute Flex x 20, I’m trying to dig deep, but it feels like I am going through the motions.

Chair dips x 50, short ROM, feet on floor, got kinda close to failure. Needed to have on a video I think. That’s just week sauce though, I used to be able to dig deeper than anything by sheer will, no music, not visuals, nothing.

Horizontal Purple Band triceps extensions x 33, failure, almost failed on 29 but dug down for more!

Maybe it’s a matter of feeling what the body will allow you to max on and focusing on those body parts/exercises. Maybe today is just an isolations day

Just tried some biceps with bands and my left elbow is saying Oh Hell No.

Toe Touches x 50, very rounded back, flex glutes before standing, arch back slightly and bring arms behind glutes for emphasis

Standing Donkey Kicks x 20/side

Chair Dips x 75, feet elevated, failure

Side Plank Dips x 5/side

My back just feels effed up today. Probably a combo of the stairs yesterday and all the effing sitting from last week and yesterday..

Lunch – sautéed cabbage and carrots with braut

10/17/2018 Wednesday

9:00 – Up/down dog x 12 as a warm up

Kneeling Pushups x 20, great form, I am roasting, need to take off my base layer I guess

Back is sooo stiff.

9:20 – Flat Footed Squat x 2 min

Stretch Flexors

The last couple of days I have been so crazy sleepy. I can barely stay awake right now. The puppy slept in my daughter’s room for most of the night and I slept hard. I was asleep before 10, and slept until about 7:10. I was falling asleep at red lights on my way home from work yesterday. I have a Dr appointment to get my labs done today.

10:22 – Pushups x 30, exaggerated ROM at top, kinda fast reps, medium hands and elbow position

12:20 – Hurdler Lunge x 25/side, felt really good. I remained upright this time (no bending at the hips) and had my trailing foot very far back, I focused on keeping my glutes flexed, moving torso forward more than dropping down, and rocking back onto my heal when returning to start position.

Pushups x 20, same as above but faster reps

I’m watching some motivational crossfit vids before doing my next exercise, and it is just hammering home the importance of environment. I want to push till I puke like these guys, but I have to be someplace else to do it. I can’t push like that in my cube. This is trueism across all facets of life. Change your environment to change your reality.

10/18/2018 Thursday

It looks (and feels) like I broke my left middle finger last night. I wasn’t quite sure when I went to bed last night, but it seems pretty likely now. I have it taped to my ring finger for now. It seems like the break is right in the joint, so I don’t know if I should go to the doctor or not. My concern is permanent loss of full mobility because of the location. IDK, we’ll see.

2:45 – Stairs x 6 floors

working my ass off as usual, need to get my Journal entries done. I spent the morning researching the break in my finger until a was satisfied that it probably isn’t a broken joint and that I don’t need an x-ray. More freaking Business License requests dropped in on me, no rest for the weary.

The backpacking trip is next week, so I need to be prepared. I’ll do another push on the tower stairs tomorrow, I think I’ll shoot for 53 floors.

10/19/2018 Friday

9:35 – Seated Hamstring stretch x 30 sec/side

Iso-Chest Squeeze x 30 sec, elbows together below nipples, as intense as I possibly could, almost got to cramp

Not sure what all I’m going to be able to do to keep building muscle. Seems like I keep having freak injury setbacks every time I start really making progress. Last year the sepersaed shoulder, then the unbelievable bak pain, the year before that was the left rotator cuff…geez! I have been neglecting my flexibility so this is a good opportuntiy to get back in that habit.

12:10 – Hurlder Lunge x 25/side, limited ROM (wearing jeans, can only bend so far). Need to keep toes pointed forward in order to keep focus on Glute Maximus, also rocking back/pushing through front heel and consciously flexing the glute helps. May try putting 2×4 under toes next time.

Squats x 20, butt to chair, drive through heels fast reps.

Biceps Flex x 50; intense squeeze, no cramping though

Triceps Flex x 60 seconds; good squeeze, almost cramped a couple of times after 40sec of really focusing

Biceps Flex x 30 sec; Hard to keep the intensity but changing arm position helps.

Triceps Flex x 30 seconds; Getting close, good intensity, it helps to flex back muscles while doing triceps

I’m lamenting not knowing how I will worout, how could I forget my Flexing experiment? This brokwn finger is probably a blessing in disguise because I was starting to stray back toward the more traditional training.

4:15 – Donkey Kickbacks, Standing x 25/side

Have a Great Day!


Training for Week of 10/08/2018

Training Goals: 6 Pounds Of Muscle in 12 Months ( 10/01/2019); Eliminate Lower Back Pain; Stairs – ???

Current weight in Morning: ???; Only going to weigh on Monday each week;

Forgot to do it this week, work is sucking big time.

Arm Circumference: 14” left, 14.25” right

10/09/2018 Tuesday

9:40 – Seated Biceps Curl Purple Band x 25; slower pace, great form, good intensity, didn’t use the handles, held the bands themselves with them running along outside (pinky side) of hand, really great pump, challenging at the end.

10:20 – Went to workout facility

Experimented with the twisting lat pulldown, 70 lbs x 6/per side – just to see, someone was with a trainer using it too

Roman chair back extensions x 5 warmup, x15; legs bent

Vertical Leaps onto tallest platform x 3

Preacher curl 15 lbs x 25, perfect form, slow up on reps 20-25 and super slow down; reached definite failure

Gymnast Abs x 8

Stairs 8.5 floors x 2 for time, 1st set 1:43:34, every other step, 2nd set 2:21:14 every step, +2 floors to get back to my cell; 10:30 total time

20 minute rest

Seated Biceps Curl Purple Band x 25, regular speed, good form, great intensity, definite failure

Time for a shot of BCAA

12:00 – Bent over Hurdler Lunge x 25/side, focus on central Glute Maximus

Seated Biceps Curl black band x 8, couldn’t do full RIOM on most reps, but got as close as I could and failed on rep 8, had to really dig deep to get as much ROM as I did.

Air Squats x 20, great form, feet shoulder width, butt to heels, didn’t allow knees to flair out (tried to minimize abductor involvement),

12:20 – Lunch Time! Pastured hamburger patty, raw (uugh) broccoli, purple cabbage, purple onion, bone broth.


I didn’t get to sleep until midnight last night, full on family drama. I’ll accept 50% of the responsibilty, but I honestly think that may be a little high. Oh well, all is fine now. I’m really lousy at passing the sack test. I need to be more disciplined, but I’m working on it.

8:45 – Chair Dips x 60, tiny range of motion again. Usually I do these with my arms locked against my body, but I moved them away from my body for the last 15 or so.

Knee Pushups x 20, elbows close, really felt the burn in my triceps. Forearms started to get that numb feeling like the blood was cut off

It is now 10:43 and my Triceps feel pumped big time. I did some triceps flex a few minutes ago, but they already felt swole before I did them. My biceps feel really pumped from yesterday too. No Lactic acid soreness though. Also my glute maximus feel fairly tight at the very top just below my back. That’s a good thing, I haven’t been having any success targeting that area. I wonder which of the glute exercises yesterday contributed to this the most?

12:00 – Pushups x 42, med elbow, exagerated top of ROM (really working intercostals, prepping for plyopushups), almost fail, maybe had 45 reps in me, but I’m in my cube breathing like a bear after a chase. I got to 42 by just reminding myself that I don’t care if people hear me, doing anything worried about what other people think is a crappy way to live.

Horizontal Triceps Extensions Black Bands x 15, did purple first for 8 reps to warm up, maybe should have tried to et 18 reps but I was getting full range of motion

1 min rest

Pushups x 25, wide grip, not fail but super challenging, form started to get sloppy, shoulders felt like they might give

Horizontal Triceps Extensions x 20, Black band for 1st 10 then purple for 2nd, definite failure, I can barely type my hands are shaking so bad. I can definitley be proud of this 12:00 round.

1 min rest

Superman x 15, last 5 legs only

Up Dog Pushups x 71, wide grip, try not to allow back or glutes to assist at all, total failure on #72

Now for some BCAA!

10/11/2018 Thursday

Arms feel good and pumped! Feel some lactic acid build up in my chest. I feel like I want to work both of these areas again, they don’t feel like they can’t handle it, but I also know at my age recovery takes longer and I don’t want to be in an overtrained state and get no results.

10:45 – Bent Over Hurdler Lunge x 25/side

I’m really not to focused on my training today because I really need to take tomorrow off and the deadline is looming. Everything over the last two days has not been working smoothly, so I am really staying in my chair too much trying to finish. I think maybe I’ll watch a Michael Vazquez video for some inspiration.

10:55 – seated Scapular Dips x 75, feet elevated, strict form until # 70, near failure. The video helped

Seated Bows x 15, son’t want to frag my back before tomorrow morning.

Stiff Leg Deadlifts x 50, very good form. The approach is to move my hips back as far as possible focusing on keeping my shoulders in the same plane going up and down, like they are on a smith machine. Don’t lean forward, don’t let my shoulders go out beyond my toes. Don’t let me shoulders mover forward and back.

I was about to do shoudlers with one of the bands, but then remembered that I want to experiment with taking in protien before my workouts to see if it really does help build muscle more than taking it after workouts. Since it is “Tailgate Party” day at work, they will be feeding us and it is going to start soon so I don’t want to take any protien powder right now.

12:55 Hmmm, I didn’t think that through. I wasn’t thinking that whenever the company feeds us I eat about 3 days worth of food. Now I’m too stuffed to workout. My bak is really starting to ache again too. It is, no doubt in my mind, because I have been marathon sitting trying to meet this stupid f*ing deadline. Too much work!

1:55 – Side Delt Raises Purple Band x 47, total and complete falure on rep 48, really tried to get it too. Held it for seconds trying to power through

Power Walk 2 laps around the floor

2:22 – Rear Elbow Squeeze x 50

Seated Air Shrugs x 50

Have an Interview tomorrow with a different company

Have a Great Day!


Week of 10/01/2018 Training

Training Goals: 6 Pounds Of Muscle in 12 Months ( 10/01/2019); Eliminate Lower Back Pain; Stairs – ???

Current weight in Morning: 151; Only going to weigh on Monday each week;

Did nothing on 10/1; some very light stretching and that is it. The exhaustion was overwhelming, and the boss was in a foul mood.

10/02/2018 Tuesday

9:00 – Shoulder circles x 30 ea direction

Side Delt raise x 15 purple; just feeling things out and getting the blood pumping

11:30 – Side Delt raise x 60 purple; fast, failure

Work just f*ing sucks this morning. I have been dealing with the State of PA all morning over a $50 fee they say we owe. Hell week has started and I haven’t been able to do my returns at all today. I f*ing hate this.

11:45 – Stairs 8.5 floors, pushups x 40 at top, then down + 2 more floors; leisure up the stairs, coming down I had slight pain in left ankle; the pushups winded me big time, 40 was weak but not fail. Left shoulder had slight pain, moved hands from narrow to medium and that helped

I feel trapped. I mean like I am really trapped, like I’m here to stay. It is so depressing, such a boring freaking job. I’m working on my resume and putting feelers out there, but even that is uugh. I’m so over the BS, “I’m a motivated self-starter with the skill set to thrive in an ever changing/multi-faceted/fast paced/;whatever environment…” Does anyone even read that shit anymore? It’s as if it has become part of the protocol, like shaking hands when you meet someone.

12:20 – Seated Scapular Dips x 50, first 15 feet on floor, last 35 feet up, close to fail;

12:30 – Pushups x 30, fast, good form, breathing heavy so I stopped because I was embarrassed that others could here me.

Scapular Pushups x 25, coulda done 30 no doubt, hands right under shoulders, really feel it in my front delt/upper pec

Chair Dips x 25, tiny range of motion, feet on floor; not wearing my elbow brace


I have a funeral to go to today at 11:00, and since we are in quarter end I’ll be working more than I did last month. My deadline is the 15th.

8:25 – Knee Push Ups x 50, strict form, elbows medium, hands in line with nipples, extended shoulders/scapula to work intercostals. May have been to failure, didn’t try rep 51, 50 was sloppy at top.

It’s 5 minutes later and my chest and shoulders feel super pumped and kinda week, like I just did a full workout.

8:45 – Superman Swims x 10

Supermans, leg only x 20

9:25 – pushups x 33 medium elbows, moderately fast pace, failure sort of, I lost focused and collapsed coming down after rep 33

Side Delt Raise Purple bands x 50, nonstop reps, first 30 were pretty fast, reached failure

10/05/2018 Friday

10:30 – Seated Scapular Dips x 25, just a little warmup, boss came to my coworker’s cube

10:40 – Scapular Dips circles x 5 forward and 5 back; Not sure what else to call these

10:50 –Side Plank Rotations x 10/side, fell over backward a couple of time balancing on right arm, think it was my feet didn’t have enough room under my desk on that side.

11:15 – Gymnast Abs x 15, it was kinda tough, I’m sure I couldn’t have done 25, and maybe not even 20; left wrist started complaining

Windshield wipers x 10, immediately into stretch to the left (stretching right side) for at least 1 min, then to the right for 30 sec or so, immediately into more windshield wipers x 25,

Wall jumps x 3

all of these were outside.

Seated Biceps Curl Black Band x 22, lower back aching bad, not good form really, trying not to arch back.

Note: back has been bothering me all day.

Have a Great Day!