pRISON cUBE wORKOUT – 7/13/2017

Deload Week Thursday

This has been a grueling two weeks here in the joint.

Reverse Hyperextension for Glutes – 30

Calf Extension – 50lb x 12; 125lb x 25 – not quite failure

Reverse Crunch – 41 good ROM

Pushup – 44 – Reached Failure, good form, good ROM

Hamstring Curl – 15 x 35 – Close to Failure

Leg Extension – 30 x 20; crazy burn, couldn’t take any more

Bicep Dumbbell Curl – 15 x 30; probably would have failed at 35

Dumbbell overhead Press – 10 x 30

Lying Tricep Dumbbell Extension – 10 x 20

Seated Overhead Dumbbell Tricep Extension – 10 x 15; elbows burning (1 Dumbbell held in both hands)

Lat Pull Down – 75lb x 20


Iso chest squeeze Upper – 45 seconds; mega intensed, arms shaking the whole time

Have a Great Day!


Cubicle Prisoner Workout – 6/7/2017

Murph Wednesday or Weird Wednesday

After waking up yesterday early enough to get to work by 7:30, I couldn’t fall asleep until 10:15 last night. There was a fair amount of tossing and turning during the night too, so not a great night. Still managed to get up a few minutes before 7 and get back to my cell by 8:00 this morning. Mega dehydrated during the night too, drank about 82 ounces of water by the time I got up this morning. My back felt ok upon waking, but at some point before leaving work I tweaked it bending down to pick something up. I was careful as usual, but sometimes that doesn’t matter.

Walking Lunge – 20; not quite failure, but form got really sloppy after 17 or 18

Thought I could make it without coffee, but no. So I did my walking lunges on the way to get coffee, and my back feels markedly better. I really feel it in my quads and butt too. I mean they are so tight I think I need to do a stretching routine right now! In fact, I will. 45 seconds on glutes and 30 seconds on Quads.

I took my last Prime Male this morning, but I don’t know if I want to cycle off on Murph Wednesday, so I brought my old bottle of Halotropin for the day just in case.

Have a Great Day!


AC Joint Rehab – 11/14/17 – Tuesday

Start off with some neck mobility, then go straight into shoulder mobility consisting of large arm circles, then slow arm crossovers with a pause in the front and in the back. Shrugs with arms extended out to the sides x25. Tried following up with regular seated shrugs, but was really feeling it in my clavicle.

-Side delt raise with arms straight, no weight x30.

– Front delt raise with straight arms and no weight x30 – alternated grip from pronate-neutral-supinate then back to pronated grip, basically 10 reps for each hand position.

– rear delt raise with straight arms no weight x30 – bent forward at 90 degrees, pause at top of movement.

*Note that all of this was done seated.

2 min break

-seated back extensions x10; as much ROM as possible without feeling any significant stretching in my back

– seated gentle back stretch, touch the floor

– bicep curl purple band x20; ran the purple band under ball chair to shorten band

– clasp hands behind back and stretch

Have a Great Day!


Cubicle Prison Workout – 6/06/2017

(Possibly)Terrific Tuesday

Man did I sleep last night. I was exhausted all day yesterday, even after getting 9 hours of sleep. It must have been carry over from being up so dang late on Saturday. So last night I ate a healthy dinner of breaded cod and roasted cauliflower with jalapeños and shallots, a nice glass of sirah, and then took an Ambien about 8:15-8:30. I don’t know what time I fell out, but I know I didn’t see 9:30. Slept like a rock, most of the night on my back, woke up about 5:45 and went in and laid back down on the couch for another solid 45 minutes. Didn’t really drift off but was completely relaxed. My back feels great. Getting up and laying on the couch in the morning really seems to make a difference in how my back feels. It’s interesting that I get better results on the green couch than I do the maroon couch. They aren’t that different.

I have scheduled with the fitness center at work to have one of the interns do my body comp (they are always looking for people that they can practice on). My last comps have been done by Elizabeth (the manager). I won’t be doing any exercise until after that, which is scheduled for 12:30. I was so out of my element getting up so early and feeling good, that I forgot to take any supplements, and I’m out of the Prime Male I keep at work. Grrrrr.

4:30 – Did pretty much nothing today since I couldn’t exercise before my body comp, and I was starving and depressed afterwards. The Omron had me pegged at 20%, and the calipers had me at 17%. That sucks!

6:45 – Flat foot jump up onto my bed 7 times out of pure angst at my body comp.

Recap of Yesterday (since my back felt so good today) to try and analyze what works for my back:

Neck Mobility

Back stretch while seated

Seated back extensions – 10 (sitting in chair touch both hands to floor then sit up straight)

– 5 rounding my back and 5 with flat back

Bicycle Crunch – 25

– Excellent form and ROM


Seated Dip (feet on floor) – 25

– Testing the elbows, seem to feel ok

– Keep elbows in, letting them flair out stresses the joint too much


Calf Raises – 37 left leg, 40 right

– Not to failure, giving ankles a break

Shoulder mobility Drills

Pushups – 30; great form

Isometric chest squeeze for upper pec – 45 seconds max intensity

Hurdler Lunge – 30/side

Isometric Chest Squeeze for lower pec – 45 seconds mega intensity

Have a Great Day!


Backpack Recovery Week 11/01/2018

Went and backpacked the Eagle Rock Loop in Arkansas Ouachita National forest, it was freaking brutal. 33 total miles, my starting pack weight was 35 lbs not including water. I was also carrying my Taurus 9 with ten in the magazine, but it was in my belly band and I didn’t notice the extra weight at all. There about 20 water crossings, 6 of which we had to remove shoes and wade across.

Misty and cloudy the first day, it’s been raining like mad in the TX AR OK region the last month. We were unable to start a fire the first night (Thursday). We started hiking about 2:00 Thursday afternoon, hiked about 5.5 miles then made camp. It rained lightly most of the night.

Got back to Prison on Tuesday, and a total shit storm was waiting. Failed audits, lost files, incorrect reporting of taxes in one state (not an origin based state after all), …plenty to go around. The failed audit may cost jobs, including mine. So, we are in full on panic mode around here; we have 30 days to amend three years of monthly returns, and we have to come up with some way to prove that the audit failed because we were given incorrect information years ago. Then we have to justify why we didn’t question what we were told. Ugly business this month. All that to say I am not doing much in the way of recovery training (because I have been shackled to the cube) and I may not be very diligent in my recording of this week.

11/01/2018 Thursday

Yesterday I did some light stretching and about 20 chair sits (squats), and neck and shoulder mobility.

10:30 – calf stretch / up dog stretch / neck mobility off of desk; all simultaneously

Shoulder circles

12:20 – seated Scapular dips x 50, full ROM, looking down, hands slightly behind line of body

Am Starving

Biceps Flex Pulse x 50, felt good.

11/02/2018 Friday

My boss broke the news to our VP yesterday, looks like I will lose my job before year end.

10:23 – Rear Delt Press into chair back x 50, really tried to dig deep, good focus

Neck Mobility; Kind of stiff on right side just below the skull,

1 min rest

Pushups x 25; close hands elbows in, mega ROM;

Windshield wipers x 10; I think left side is weaker

30 sec stretch/side; good stretch

Pushups x 20; med hands and elbows, mega ROM

All these with no rest. Pushups were to test broken finger, it didn’t seem to be a problem but they were mega tough. I am starving.

10:50 – shoulder circles x 15 front and back. 11:08 – Chair Dips x 10;

My point in logging these is to emphasize that I am implementing any and every thing to make progress. I think doing something – no matter how seemingly insignificant – is as or more important than a single workout session. Maybe not regarding building a heavily muscled body or becoming a competitive level athlete, but in terms of mobility and overall health and functionality. Our bodies must stay in motion, that is what they were designed for.

Fit After 50!

Have a Great Day!