Back To it Tuesday

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.

Neck Mobility

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!



Recovery Week Wednesday


Not sure what did it, but I woke up completely pain free, and remained so until just now. It’s 10:08 AM and I have been sitting all morning. I slept like a rock again last night, again with lots of dreams, but last night I didn’t spend as much time sleeping on my back as the previous night, so it must be a combination of factors.

I am so ready to work out again. I can’t remember the last time I was jonesing to work out. I feel like my muscles are atrophying, I’m so used to them feeling pumped. I think going forward I will continue to lightly stimulate the muscles since my Cubicle Prison workouts doesn’t destroy them like a hard core weight training session would. Just activate the muscle, not actually work it or challenge it.


Neck Mobility

Torso Mobility – Trunk twist, Hip Rotation

Shoulder Mobility – windmills, arm circles, side bends, rib cage side to side (from dance class)

Hamstring Curls – 20 per side

Glute Flex – 10/side, then 20 together

It’s now late afternoon and I feel like I’m coming down with something.

Have a Great Day!


Recovery Week Tuesday


Slept like a rock last night, dreamt like crazy, Asleep by 10, overslept and woke up about 7:45. Spent most of the night on my back, and it feels pretty good.

I’m not sure how to approach this Recovery Week thing. Should I be doing absolutely nothing, or do some light work on muscle groups that don’t get hit that hard during my Cubicle Prison workouts? What about my Glutes? I need them activated daily or I’m afraid they’ll go comatose again and my problem area will flare up again.

Today I did:

Neck Mobility routine

Torso Mobility – hip rotations, torso twists

Shoulder Mobility; rotator cuff stretch; rotator cuff exercises

Bicycle crunch – 50; good form until rep 40, kinda sloppy after that, but got near failure. Probably would have been failure with better form on final reps, but my abs were definitely trying to cramp at the end.

Hamstring Curls – 30/side

Have a Great Day!


Recovery Week Monday


I’m forcing myself to take this week off from working out, even though I really don’t want to. I am craving the pumped feeling I had at the end of last week. My progress hasn’t stalled so I want to keep pushing forward and making gains. I just have to remind myself that the purpose of recovery week is to avoid overtraining. This is the first day of recovery and I already feel weaker and fatter! Even though my muscles don’t feel like they need the break (quite the opposite actually), some of my joints feel like they do.

By taking a week now rather than waiting until I am burned out (or injured!) I will keep my motivation high when I return. This will be my first recovery week since starting my Cubicle Prison workouts. I have chosen this week partly because I still have 2 weeks (I think) of Prime Male left, and this way my T levels shouldn’t start dropping off from not training since I will still be supplementing. Plus, when I start back I’ll still have a week of supplementation to support my return to training before I cycle off the Prime Male for a week.

I will really focus on stretching this week, and am going to continue doing some gentle movement and mobility. Just because I am in recovery doesn’t mean I should let my glutes slip back into a coma. I’ll continue to do my neck mobility drills, some simple glute flexing or something to keep them activated but not challenged. At my age, general flexibility and mobility movements are necessary since my progress falls off so fast.

Have a Great Day!


A Healthy New Year – Post 1, BP

I am not waiting to make a new year’s resolution to start getting more serious about my health. I’m not saying I haven’t been serious thus far, I’m just getting more serious about it. Perhaps it would be more accurate to say I’m being more intentional and mindful about it. I am moving it up the priority list.

Up to this point I have been relying on nutrition and merely staying active to keep me healthy, and it has been working. I have 14% body fat, my triglycerides regularly come in at around 35, my HDL was 86 and my LDL was 46 on my last visit. Unfortunately I have Juvenile Diabetes (I hate using the term type 1, there are plenty of people with type 1 because of their lifestyle choices, not because they have juvenile diabetes), and this means good enough isn’t good enough. It’s time to get physical.

Now on to my main point here. I have been on BP meds for years now, and the more I learn, the more I think I shouldn’t be. I’m not talking about getting off my meds by lowering my blood pressure – which I plan to do – but the fact that I have borderline to occasionally mild hypertension and I’m starting to think that shouldn’t constitute being medicated for it. I am going to start weaning myself off of them and see what that does.

My approach is this: I am going to modify my supplement intake, substitute red wine for hard liquor (except during the cowboys game), and begin working out regularly. Currently I already drink green tea once per day 5 days per week, and I am taking fermented cod liver oil which should be getting me my daily requirement of EPA and DHA. I also currently take 120 mg magnesium once per day, but have discovered that many take a more aggressive approach of 150 mg 3x per day.

I am going to begin Potassium supplementation utilizing dosages ranging from 2.5 to 5.0 grams of potassium per day. I am going to contact my Dr and see if he can write me a prescription for this so I can get a higher dose and better quality than I can with an OTC. It looks like I should be taking 2.5 – 5 grams per day. Interestingly enough, NoSalt and Nu-Salt, are actually potassium chloride at a dosage of 530 mg of potassium per one-sixth teaspoon.

I may look into Bonito Peptides as well. From what I’ve read, it seems to reduce the systolic by at least 10 mm Hg and the diastolic by 7 mm Hg in people with prehypertension and borderline hypertension. These protiens are anti-ACE, which is an enzyme that converts the compound angiotensin 1 to angiotensin 2 which causes the blood vessels to constrict while at the same time increasing the volume of fluid running through them.

FYI: Prehypertension is (120-139/80-89); Borderline is (120-160/90-94); Mild is (140-160/95-104); Moderate is (140-180/105-114); and Severe is (160+/115+)

Have a Great Day!