Back to Training Week of 11/12/2018

Goal: 6 pounds of muscle by Oct 2019

Can’t seem to remember to weigh myself on Monday Morning

I got our next bucket list hike, the Rim to Rim! There is a girl at church that is my age and she started doing it every year about 3 years ago. She goes with an organization that does it so you have to meet certain training requirements before they’ll let you go with them. She usually goes in the fall, but this year she wants to do it in the spring. She said she’ll start training in a couple of weeks.

11/12/2018 Monday

10:45 – Walking the stairs 4 x 8.5 floors, +2 for cooldown. First set of stairs I kind of crashed at 7.5 floors. I got that weird super-rapid heartbeat thing that makes me think I might pass out. I had to lean on the rails until it passed, probably 45 seconds. My time on that set was 3:19.41. I wasn’t going for speed, I did want to shoot for 5 sets though. After that I backed off a little, the remaining sets were 2:45.98, 2:58.97, 2:38.13. At least I can count it as 21 minutes of cardio.

Neck Mobility Drills

11:40 – Seated Scapular Dips x 50, very strict form, scapula squeezed together, maximum ROM up to rep 44, then as much ROM as I could manage with strict form

11/13/2018 Tuesday

7:55 – Walking Lunges on the way to get coffee at the café. Didn’t do full ROM, and yes someone saw me and thought I was weird I’m sure. Or maybe they just thought I was committed.

Boss just dumped another freaking project on my desk. Another Business License to set up. I currently have to start creating 25 returns for the shit storm that I’m p[probably going to get fired over, but let me get everything set up so
my replacement is good to go. Oh, and no need to give me any credit for doing everything I was supposed to do before and during this busllshit fiasco.

11:00 – Plank x 1 min; did this on my elbows rather than hands, trying to figure out which is more difficult. I did notice that the farther forward my elbows are the more difficult it becomes

Side Plank x 40 sec per side; also did this one on my elbows. It’s interesting that with left elbow down (did this side first) my right side (problem area back pain) hurts, UT not so with right elbow down.
Also, after doing the right elbow down side my back didn’t hurt anymore.

Biceps Flex x 34; coworker is interrupting with questions

Biceps Flex x 30 seconds; feel like I got deeper contraction with this anyway

Seated Dips x 25; short ROM

Toe Touch x 25; rounding back

I am noticing that it is mental fatigue, not physical fatigue that is holding me back. Just sitting and staring at the computer all day is robbing me of my motivation. Listening to my boss bitch about everything because we are so overworked
is stressing me out and exhausting me too. I mean, it suck for all of us. Quit being shitty to us, we are just as stressed out as you are. It feels like she is blaming us. Everything has to be perfect now or there is a big problem. Hey man, we have too
much to handle, that leads to mistakes.

12:15 – Stretch Gluteus medius x 1.5 min left, 2.5 min right

11/14/2018 Wednesday

Woke up at 5:30 this morning, which is actually a good thing. I was able to get my head right, pray, meditate, read, and think about my goals. Biceps are actually a little stiff/tender after yesterday.

7:50 Pushups 2 x 20; 30 second rest between sets; Narrow hands; Maximum ROM; 1st set medium wide elbows, 2nd set close to body; 2nd set was nearing failure, 25 would have been max.

10:05 – Pushups x 20; Narrow hands; Maximum ROM; Elbows Close

I’m going for 100 overall today. Won’t build much muscle I guess since I am having trouble pushing to failure (probably the fatigue from getting up early and the stress of the job), but it will increase my functional fitness. On a side
note, just got out of an hour long meeting with my boss about our “action plan” for dealing with the cluster f that is going on and will probably cost us our (my) jobs. I’m so excited to work even more with how bleak the outcome looks. WooHoo!!

10:30 – Triceps Iso-Flex x 30 seconds

Neck Mobility Drills

10:45 – Pushups x 30; medium hands and elbows; Max ROM; still not failure but got pretty close, sucking wind big time.

Just took a ½ serving (3.5grams?) of Scivation Xtend BCAAs. I know, I know, take them before training, but I forget.

11:05 – Triceps Iso-Flex x 30 seconds

Standing Bent over Hamstring Stretch

I will not succumb to old age quietly! I downloaded the Zen Challenge 100 Pushups app that to start using on my Pushup Wednesdays. We’ll see how it works.

11:35 – Pushup App 1 x 10, 7, 12, 9, 9; All narrow hands and elbow. I started with week 3Day 1. It was tougher than I thought, probably because I’ve already done 90 pushups today. I guess those were my 5 minute warmup.
It looks like the app has you do 5 sets with a 2 minute rest in between each.

I went ahead and downloaded the Zen Challenge 200 Squat app too. I’ll give that a go as well, why not bring back the Murph Wednesday, right?

11:45 – Squat app x 3, 4, 4, 3, 5 with 1 min rest in between. Hip width stance (narrow) all the way down like I was going to do a flat footed (third world) squat. I did alternating butt kickers during the first two rest
periods (24 & 20 respectively). Focused on activating glutes. I better check my blood now. 121mg/dl

12:15 – Squat app x 5, 5, 3, 5, 5 with 1 min rest; shoulder width stance;

12:35 – Squat app x 5, 6, 5, 5, 7 with 1 min rest, narrow; standing hamstring curls x 10/side during each rest period. Didn’t use all the time on last 2 rest periods

Seated Scapular Dips x 50; coulda done more but I am roasting.

Wall Handstand x 15 seconds; tried to do a pushup but got about 2 inches of movement and realized I was probably going to hurt myself. I was shaking at the end of 15 seconds. Maybe hands were too close
together?

1 min rest

Wall Handstand x 10 seconds; I managed 2 almost half pushups, then just held it static for 10. My elbows were bent so I tried to straighten them and fell at the 10 second mark. My hands were definitely
too close together the first time, and I didn’t point my fingers straight forward this times either.

I need some lunch: Kielbasa and zucchini.

11/15/2018 Thursday

Surprisingly my quads are actually the tiniest bit tender after yesterday, even though I don’t feel like I really pushed myself.

8:55 – Seated Scapular Dips x 50; this time I rounded forward rather that squeezing my scapula together. Really felt it in my front delts.

I just got another Mother F*ing project dropped in my lap that is due on Dec 1st!!!! Basically I guess they are going to work me as hard as humanly possible before they f themselves by giving me the axe.

1:50 – Side Plank Dips 2 x 5

Up/Down Dog x 5

Superman x 10

Superman Legs only x 10; These were done one after the other with no rest. Back has been sore since I woke up this morning. Doing the side plank dip left side down was excruciating, maybe I should do the
superman first next time. Don’t know why they seem to help, but they do.

Up Do Pushups x 50; wide hands and elbows. Left shoulder a bit unhappy. Before standing I racked back into a Supplication pose stretch for my front delts and pecs. They feel pretty good right now actually.
I want to do something because in 15 minutes we are leaving for a team building event with the entire tax department. Free grub, so I want to be pumped for it.

11/16/2018 Friday

10:30 – Scapula Squeeze to Isometric Chest Squeeze x 30; I have no idea what to call this, it’s just a movement pattern more than anything, try to touch my elbows together behind my back and then touch them together in front
of my chest.

3:45 – The Departmental Thanksgiving spread was today from 1:30-012:30, so I loaded up on food, drove my blood sugar through the roof, and came back to the desk and just worked on the project I mentioned yesterday.
I have been too full (and busy) to worry about exercise. I still haven’t even started my journal entries which are due Monday. I am going to check my blood and do some knee pushups. 160mg/dl, not terrible, it’s finally coming down. An hour ago it was 295,
2 hours ago it was 296, 3 ½ hours ago it was 156. Geez to think that most people eat like this every single day, all day. No wonder everybody is obese. It’s not just the calories, but look at what the amount I ate did to my blood sugar. Imagine what the
average person is doing to themselves. Sure their blood sugar never gets that high because there body is compensating by producing its own insulin, but how much insulin is their body being flooded with constantly?

Pushup app x 10, 8, 12, 8, 12; never did full 2 in rest; max rom

Have a Great Day!

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