Cubicle Prison Workout Week of 12/03/2018

It looks like this blog has turned into my training journal rather than a general overall online journal. Training is just one aspect of the things I am doing to change my life and prepare for a more successful future and a better today.

12/03/2018 Monday

This morning before I got out of bed I did an up dog stretch inspired by the puppy next to me, then did some torso twists.

8:50 – Hamstring Stretch, Seated; one leg at a time x 2min left, 3min right

Man I have absolutely no desire or motivation to do any training today. I got up at 5:15 and I did not want to, I had to fore myself to turn on the light and not go back to sleep. I am swamped and I just spent an hour in a meeting. I’ll put on the motivational video and just force myself to do something, all the motivational stuff I’m listening too talks about ignoring excuses and how you feel and do it anyway. You never regret it, so here goes …

11:15 – BCAAs; something about taking supplements helps motivate me, I guess it makes me feel more like an athlete. I can do this!

11:20 – 100 Pushups App x 13, 13, 15, 15, 12, 12, 10, 30; hand and elbows narrow; breathing like a raging bull on last set and I don’t freaking care. My right rear shoulder/rotator cuff area feeling tender like I pulled it or something after first set; took the full 2 mi rest, wasn’t sure my shoulder would let me do the final set, but I was very careful and used perfect controlled form; 120 total pushups

– Seated knee ups 5×25/side; did this during pushup rest period;

o movement notes: don’t let leg drift inward, keep it in line with hi joint like you would when you walk. If I move my foot outward while keeping my knee directly in front of hip joint it will work more of the outer flexor(near the problem area)

My back seems to be doing ok so far today. I’ve been playing around with “bowing” (think Japanese greeting), I round my back and bend forward up to the point of feeling the stiffness and discomfort.

1:00 – Bowing x 10 rep warmup, hold for 30 seconds while heating up lunch

– Pseudo-Pushups? (superhuman) x 10; hands even with bottom ribs x 5, hands in line with belly button x 5; no rest; reached failure. These are tough. Make sure to brace feet against wall or something until able to progress further. Shoulder didn’t bother me during the movement, but it really unhappy with me right now.

2:30 – Pec Stretch x 60 seconds; Hurdler stretch x 90 seconds right the left then 30 seconds on right.

3:40 – Glute stretch x 2 min/ side

My back is no longer doing ok. In fact has been getting steadily worse for about an hour and a half and is currently petty bad. It’s taking me back to my pre-therapy days. It is in my hip joint, my IT band, QL, and gluteus medius. It is crazy how bad it hurts, and so suddenly too. I have been sitting today more than I would like.

12/04/2018 Tuesday

My back felt good when I woke up this morning. I know I did sleep on my back for a while which sometimes messes with it, but I didn’t wake up on my back but on my side as usual. I slept on my left side more than my right. I didn’t really stretch my back when I woke up before getting out of bed, nor did I do the up dog I did yesterday. I did however do the Butterfly Stretch for at least three minutes, careful to not over stretch my lower back, and focusing more on a light stretch in my mid and upper back. Don’t know if that’s it, or if it helped in addition to the “bowing” and flexor stretching and training I did yesterday. When I woke up I spent just over an hour praying, meditating, and then reading, but no writing so I was reclined pretty much the whole time so maybe that just allowed my back to wake up and get the juices flowing before putting any stress on it (standing stresses my back, sad … ).

I was thinking about it on my drive in to work, and I’m thinking that my rotator cuff/shoulder pain issue may have stemmed from the move of the day rather than the pushups.

8:40 – Knee Ups x 50/side; good burn; kept knees just barely wider than hip width apart to focus the stress more on the lateral (outer) flexors

9:25 – Calf Stretch x 2 minutes; I’m serious about getting my flexibility back. My inflexibility has really been holding me back and I didn’t even realize it.

10:05 – BCAAs

Just read an article on the “29029” – Endurance Hiking – that is definitely motivating me.

10:50 – Stairs 5 x 8.5 floors, +2; 28 minutes overall; roughly 2 min 51 seconds on set #1,2,&5; 2 min 2 min 27 sec on 3&4; didn’t go for time, just getting back into the swing of things. But still, did 5 sets my first time back in a while! I skipped a step on set #3 & 4. My right knee wants to sway inward (medially) when skipping a step. Not sure what that is all about.

Wanted to start at 10:10, but blood sugar started dropping so had to postpone. Then the warden came to my desk wanting a progress report on a business license, when I gave it to her she got snarky because the sight opens in 10 days and I didn’t work on it while dealing with all the other BS the shitstorm brought into our life. I told her I needed a piece of info that I don’t have, and apparently we are going to have to go find it.

12/05/2018 Wednesday

My calves are crazy tight, loads of lactic acid build up. Didn’t get to sleep until after 10:00 last night, so I waaay overslept, got about somewhere between 6:05-6:10. Time to stretch the calves.

8:00 – Calf Stretch x 2 min;

I think I am going to put a couple of reams of paper in a cloth bag I’m keeping at work to use for biceps curls, or whatever else I might need a single dumbbell for. I don’t want to bring a dumbbell up here or bring my bands back because I don’t know when/if the bottom is going to fall out on my employment. That’s why the bag is up here, I think I can fit pretty much everything that I still have here that is personal in this bag.

8:45 – Stairs x 2, just a quick “get up and move” thing. Got to keep moving.

– Biceps Curl x 15; 2 reams of paper, 1 second pause at top. It turns out that a ream of paper weighs 5 lbs, and I have a little extra in the bag, so I am probably curling 12 pounds. Look out Dwayne Johnson, here I come!!

“They are sending me all of this stuff, but I just don’t have time for it so I’m sending it to you. I know you are trying to meet a deadline and don’t have time for it either, you’ll just have to make the time.” Awesome! And not sending it to the team, just me.

10:40 – Neck Mobility Drills, Seated Torso Twists, Seated Elbows to Knees alternating (basically just a torso twist with a “twist” HA!); I haven’t done my neck mobility in a few days and I can already feel it stiffening up on me. When this happens it is important not to do too great of a range of motion. This is more about just moving and keeping things mobile than increasing flexibility.

– Biceps Curls x 0, time to deal with another crisis…

Let’s try this again

11:50 – Biceps curls x 30, close to failure, x 19, failure; added 4 cans of coke to the bag; on second set could only do partial reps with left arm, it’s harder because my finger still hasn’t healed completely.

I don’t think I mentioned that I took the splint off on Sunday to start getting movement back. The swelling has gone down about 90% since taking it off. It still feels a little jacked up if I’m not careful of it.

12:00 – 200 Squats App x 9, 12, 9, 9, 12; took full min rest; did second set feet narrow, the rest were shoulder width;

– Biceps Curls x 18, fail on 19, x 17, fail on 18; left arm failed sooner but still did partials

12/06/2018 Thursday

My calves are fried! Man are they stiff and sore from Tuesday. I’m about to stretch them to start the day off right. My right bicep, in the pit of my elbow, is really lactic acidy too. It is really tender when I try to straighten it out after it’s been in a bent position. Managed to wake up at 4:50 this morning. I took a new way to work today, didn’t save any time but at least it didn’t take any longer either. Heard something interesting today when listening to a morning motivation video: “all of your self-talk is affirmations”. True or not, it does bring to light the importance of paying attention to what’s going on in my head, because these thoughts can certainly turn into beliefs. With all that being said, Let the games begin!!

7:55 – Stretch Calves x 2 min 30 sec; I must start stretching my Achilles tendon specifically. I was having trouble getting a good stretch on my lower calves and I’m sure Achilles stiffness is the reason. This is most likely the weak link in my flat foot squats too.

– Seated Knee Raises x 30/side; focus on only using the flexors, not the abs or ql.

9:10 – Stretch Back of Knees x 2 min; standing with toes elevated so as to not stretch lower back too much

It is cloudy and dreary outside, and I am tired from the week, both the mental fatigue from the rind and the physical from pushing my body harder this week. So I have zero motivation to do anything. My brain is adamant that I could use a recovery day, and I have so much work to do too. I’m trying to argue against it but my heart isn’t in it. I’m going to psych myself up and at least do the Squat App.

10:45 – Neck Mobility Drills

– GMB Move of the Day: Bridge; I only did the first variation which is not using my hands because I’m not risking injury to my shoulder. I’m giving it the week off after the Monday issue.

11:25 – 200 Squats App x 10, 14, 10, 10, 14; feet shoulder width (almost);

According to an article on the proper foot placement is shoulder width, feet angled out about 45°, Focus on keeping the Heel, inner ball and out ball of the foot all glued to the floor. Do Not let the knees bow inward, outward isn’t as bad but try to avoid it. Another article said it’s ok for knees to extend beyond toes because all bodies are different, and also to not look up or even straight ahead, bend the hips first, and stand at attention between reps. Another thing I just uncovered – and may relate to why I’m having the issues I am with my problem area – is that my hip rotators (not the abductors like the gluteus medius) are weak. A recommended exercise is to lie on your back, place a resistance band around your lower leg or ankle, bend your knee and hip at 90°, and move (pull) the foot medially without moving the knee. Then switch the band around and do it laterally.

12:20 – Curtsey Squats x 10; my right hip does not like these anymore. I can tell that these are going to help when backpacking though. I feel the pump right where my hips start burning/giving up when we are on the trail.

12/07/2018 Friday

7:35 – GMB Move of the Day: Peacock Squat – looks a lot like the curtsey squat to me, although the torso seems to twist rather than trying to keep it facing forward. The third variation keeps the rear foot floating off the ground, can’t really do it on the right leg, not sure if it’s balance, flexibility or strength I am struggling with. I’ll need to do more to figure it out.

While putting on my socks today I could really feel some tightness/soreness from the curtsey squats I did yesterday. Both biceps have some lactic acid build up as well. I can feel those micro-tears. I’m torn about what I will do today for training. I’m wearing jeans so that makes squats kind of tough, my biceps are sore even when not flexing them – I could still work them again to see how that plays out, might make for a rough weekend though; that leaves stairs, or possibly pushups. I was planning to give my shoulder the entire week off, but it hasn’t been bothering me at all. I have babied it all week. I think I’ll do some rotator cuff stretches and recovery movements to see how it feels, and if it feels ok maybe I’ll try out a few pushups to test the water.

8:30 – Shoulder Circles (mobility warmups); stretching Rotator Cuffs x 40 seconds per stretch; It is very apparent that I need to work on my flexibility here as much as, or possibly even more than, the rest of my body. They are less flexible than my hamstrings I think, if that is possible.

– Rotator cuff exercise x 25; left side has greater range of motion.

– Pushups x 15; narrow hands an elbows; no pain during movement, I’ll wait and see if any soreness develops. I definitely felt week doing the movement, probably from those pseudo-pushups I did the other day

10:30 – Neck Mobility

10:45 – Pseudo-Pushups x 26; hands close, at bottom of rib cage, thought about going to 30, but wasn’t too sure about my shoulder, 30 would have been failure I’m sure. I can really feel this is my front delts. I’m going to try a couple even lower.

– Could only do 1 with hands at belly button, big fat 0 if I try lower. Just tried a second time and nada. Tried to just balance and move my feet up the wall but couldn’t do it. Don’t know if it is my form, technique or strength holding me back. I opted not to do the Pushup App because I thought doing a lot of reps might put more wear and tear on the joint even if it was under less strain. The next round of the App looks like it will be beyond my abilities currently.

11:10 – time to sneak in some knee ups x 50/side; very focused, not allowing other muscles to flex, trying to relax every other muscle group especially torso muscles.

The warden is in a mood today. It is crunch time and my coworker has stayed home with her sick kid. I get it, I would too. Family first. However she has already missed A LOT of time this year being out sick or home with a sick kid, and she has had a very poor attitude about the amount of work we have had dumped on us. The warden thinks she’s making up a lot of these illnesses, an she is pissed. The thing is, since my coworker isn’t here, that means we are all slackers; nobody is working hard enough. I kind of understand where the warden is coming from though, because she files the returns after my coworker prepares them, and my coworker has been getting it all to the warden right at the deadline, which means she is basically screwing the warden over because now she has to do everything all at once instead of having it trickle in to handle as it comes at a more realistic pace.

11:25 – The warden just went downstairs for lunch

– Piston Squats x 10; these were partials, didn’t even make it 90°; figured out that I need to hinge at the hip more.

– Windshield Wipers x 20; really good form; did a few with my butt against a file cabinet so my legs couldn’t wander; figure out how to breathe properly too – inhale at top of movement then exhale while lowering and raising back to top, inhale and repeat to other side.

Oooh, just in time, the boss is back.

11:50 – Pseudo-Pushups x 8; hands at belly button! Very close to failure, maybe had one more in me but I almost fell forward onto my face. I went into the stairwell to do them while heating up my lunch. It’s a good thing I did too, I had to grunt and force my breath to get them out.

12:35 – Iso-Pec Squeeze x 30 seconds; really good, focused and intense. I was surprised, got as close to cramping as I’ve ever been able to.

Man My biceps are fried! They are getting more tender as the day goes on.

Have a Great Day!


Week after Thanksgiving 2018

Had a pretty great Thanksgiving break, as well as a great Thanksgiving Day. I smoked the turkey and it was the best one I’ve done so far. I also decided to bring back my broccoli casserole but without using the frankensoup. Decided I wanted to have mom come to my house instead of us going over there, and it was so much better. My floorplan is just more open, so you can be in the kitchen cooking and still not be isolated from the rest of the family. It’s also easier to just spread out, everything is less crowded. Plus, mom can stay as long as she feels like, and I don’t have the guilty feeling I get when we all pack up and leave her house.

Didn’t work out at all over the holiday, but I did a lot of stuff around the house. I got the old (extremely raggedy and embarrassing) wooden patio cover torn off and replaced it with clear plastic panels that allow in plenty of light now. Rearranged furniture in two rooms, set up a new are for my house plants – I’m debating whether or not to just get rid of them. They don’t do much for the décor, and they are one more thing that requires maintenance – something not conducive to my goal of simplifying and streamlining my life so I have more time for the things that are truly important. That is after all what I mean by Man vs Suburb, taking back the truly important and fighting against the constant busyness that is robbing us of our quality of life – resisting the shackles our society is constantly trying to enslave us with.

11/26/2018 Monday

Woke up at 5:15 and was struggling with some anxiety. I think it may have to do with the whole job situation: wondering if this will be the week, feeling unconfident about my ability to bounce back, worrying about what I will do, not feeling ready to face it, etc, etc,

8:00 – Calf stretch x 1 minute, then bend forward with knees locked to stretch back of knees for 1 minute.

9:35 – Seated Scapula Dips x 19; chair move and messed up my flow

My back is starting to hurt. Sitting in this f*ing chair is destroying my body. My back was stiff and sore over the weekend too, but it was a different kind of soreness. This is actual pain, like injury pain. Time for some supermans.

9:55 – Seated Back Extensions x 20; didn’t seem to help like the superman does, but the boss keeps walking to my coworker’s cube so I am unable to prostrate myself on the floor and do the superman.

Pushup position Bird Dog x 10, not alternating. This seemed to work better than the extensions

Stairs 2 x 2 floors; skip every other stair. This is what I will do to train for the next back pack trip, I think.

I am really struggling with motivation. I wonder if I am letting the precariousness of my situation affect my resolve, not wanting to be seen as a slacker because I am taking a moment to take care of myself rather than grinding away. I am having a hard time getting into my usual mindset of not caring what other people think. I think I just need to remind myself that whatever is going to happen is going to happen regardless of whether I’m training or not. It’s not like by not working out I am changing anything.

10:25 – Neck Mobility Drills; Seated Torso Twists; Shoulder mobility Drills, including Rotator Cuff;

I a painfully aware of how goofy I look doing these. Nobody else even considers the benefit of being constantly mobile. They seem to think they are just fine, oblivious to the fact that stints and hip replacements are not supposed to be the norm.

10:54 – Was planning to follow up my mobility drills with the pushup app, but our VP is in my bosses office with the door closed, and I don’t want to be panting and sweating should they need to see me.

11:45 – Pushups x 30; wide hands and elbows. Still tired, no motivation. As soon as I finished, my boss and coworker made it back from the cafeteria. Goof thing I did a rush job.

1:50 – Stairs 2 x 2, every other step;

Pushup App x 16, 20, 13, and that’s it. The boss just dropped another project on me. It would be nice to be able to finish just one before I have to stop and give a new one my immediate attention. You watch, tomorrow she’ll want to know why I’m not done with the nightmare freaking project I started last week.

OK, maybe I overreacted a bit, that only took me about 45 minutes. It’s 2:43 so I’ll go ahead and finish out the remaining two sets of 13, 18 with 90 second rests

11/27/2018 Tuesday

I am feeling better today mentally. I took a restoril last night and was asleep by 8:30 – 8:45, and slept until 5:45 this morning. It’s a tough thing trying to figure out how to get enough sleep getting up so early, when just going to bed earlier leaves things undone and necessary relationships neglected. Work in progress I suppose.

7:25 – Shoulder Mobility Drills, get coffee, triceps flex x 10 warmup

Pushup App x 17, 20, 15, 15, 19; that last one was tough, I was definitely approaching failure. May need to start utilizing the 2 min rest between sets instead of 90 seconds, it’s getting hard. If not that, then I may need to switch hand and elbow positions from narrow to medium or wide. Wide is definitely easier. DANG, forgot my BCAAs again! Guess I’ll take them not, can’t hurt. Just took a look at the next App workout, the sets will = 100 reps. It looks tough.

8:05 – Mobility Drill – GMB Moe of the Day: Bear Walk; forward, back, and twisting. Not very far or for very long, the purpose was just too explore body movement, and try to get my mindset back to being a kid just having fun.

I know this is jacked up, but I just spent the last hour going through my photos of Eagle Rock Loop so I could upload them to the cloud. I don’t actually feel too bad about it considering I get here at 7 and don’t leave until 4:30. That is part of the reason I am getting up early after all, so I can handle my business. I need to do this because I have had an SD card die on me earlier this year, and I may have lost l some father/daughter day photos. I have these pics on my work laptop but need to get them someplace else in case the inevitable happens sooner rather than later. You know the corporate think that it is best to fire someone on a Friday.

9:35 – Stiff Leg Deadlifts x 50; great form; focus is really thrusting my hips forward explosively, I think this engages the glutes more maximally. It’s harder to use just the hamstrings when going for speed coming up. I’ve noticed that I really need to keep a pretty deep arch in my back if I don’t want my lower back to hurt when doing the movement. I have a back appointment today, so I’ll ask Jesus about it.

Torso twist x 10/side; just to loosen things up a bit after the deadlifts.

Flat Foot Squatting x 2 min; kept changing my foot position, couldn’t get comfortable.

Stair Jumps x 10; went to the stairwell and jumped up onto the highest stair I could, which was only the third one up. I could jump over two. Back was not feeling it at all, but by number 6 I was able to land somewhat decently.

Just got a text from the guys, they want to plan another backpacking trip for last weekend in January, this time in Oklahoma. WTH, right? First backpack trip at 52 year old. Bring it On!!

My back is pretty worn out from my session, so I am probably done with training for the day.

11/28/2018 Wednesday

8:00 – GMB Movement of the day: Jumping with focus on soft landing. Did a few of each variation jump straight u[, turn in midair trying to land on the same line I started from, and long jumping), then had to refocus remembering
that I was supposed to be concentrating on how my body felt doing the motions, not how well or how many times I could do them. So I did a few more of each variation being more mindful. Stopped because of that stupid rapid heartbeat thing, I am positive it’s
from dehydration. My blood sugar spike to 370 mg/dl in the middle of the night, took a huge shot of insulin, and it was 342 mg/dl when I woke up this morning. So I took another huge shot of insulin. I wasn’t’ sure if my blood sugar was getting low or if
it was dehydration. Blood sugar is 105 mg/dl right now. Time to drink me some water!

I am sleepy as hell. I took another Restoril last night and slept 8.5 hours. Maybe it is having lasting effects, I’m not going to take one tonight. I took it last night because I wanted to go to bed early, but My daughter and her boyfriend
had rented “Crazy Rich Asians” and started watching while I was finishing my dinner, and I got sucked in. Didn’t wake up until 6:00 this morning.

8:30 – 200 Squats App x 6, 8, 5, 5, 8, 1 min rest between all sets except between the 5 rep sets, just 30 seconds. Total # 32 reps. Feet barely hip width apart, knees straight forward, butt to heels. Really feel it in
my quads, hard to emphasize glutes with feet so close together, but it was the least hard on my lower back pain. It took about 10 minutes.

8:40 – 200 Squats App x 6, 8, 5, 5, 10, 1 min rest; feet shoulder width, thighs just below parallel. 34 total reps.

11:40 – Seated Scap Dips x 75; so close to failure, couldn’t complete full ROM; hands in line with hip joint;

<![if !supportLists]>- Seated Knee Raises x 25/ side; slow and controlled to ensure only flexors were working;

– 200 Squats App x 10, 10, 7, 7, 11; shoulder width; I can really feel it in the crease of my leg the wider I get. Not sure what that’s about. Knees kind of want to flair out to the sides too. However if I point my toes way out to the sides, it isn’t as bad. I did notice that the harder I flex my abs during the movement the easier it is to engage my glutes.

– Triceps Flex x 25; good deep flex

I just took a walk outside, it is beautiful. It’s 68 degrees, the sun is shining, the wind is blowing. Part of the frustration I feel is that there are so many things I want to give my attention to, so many things that are necessary for good mental, physical, and spiritual health, but if I attend to those needs then I fall farther and farther behind in my work. So instead I spend days taking little 5-7 minute breaks throughout the day to do some exercise at my desk and then get right back to it for 9 hours a day, feeling guilty for doing it all the while. I actually got myself to do it today by reminding myself that I may not even be working here in 3 days, that’s what working myself like a rented mule has gotten me. The take away is this, take the time for the breaks. If there is no time to do this because it means either neglecting your family or missing your deadline if you do take the time, then seriously, find something else. That’s the situation I’ve found myself in, and it’s the reason I began getting my resume together and preparing to job hunt even before the shitstorm hit. For now the solution is to get up and come in earlier to meet my deadline. The kids are still asleep when I leave anyway so I’m not really neglecting them.

2:10 – Supermans x 15 while still outside. I did a little meditating while out there and my back started really aching, but the supermans made it feel so much better. On a side note, My hamstrings are kind of sore from yesterday.

I had either an “aha” moment or a “duh” moment, probably some weird form of both together at once, but it was that the prison cube workout isn’t realistic for hitting my overall goal of 6 pounds of muscle by next fall. It can help, and it can certainly help keep my body fat from increasing as I do gain muscle, but I don’t have the luxury of pushing hard enough to do it without weights. I’m not saying it is impossible to accomplish, I’m saying my situation won’t allow for it. I would have to go to muscular failure every time I do an exercise, and doing that requires some serious heavy breathing and sweating.

11/29/2018 Thursday

8:35 – GMB Movement of the day: The Monkey, 3 variations. I was tough enough that the first couple of times I did the movement I didn’t focus on breathing or how my body felt or anything. I definitely wasn’t having fun with it, I was trying to do it properly when I should have just been doing it the way that felt the most natural so I could evaluate my motions.

11:45 – Neck Mobility Drills, Shoulder Mobility Drills

– 100 Pushups App x 10, 10, 13, 13, 9, 10, 35; didn’t reach failure, but was breathing too loud. took full 2 minutes between sets. 110 total pushups!

The boss went to lunch with a friend so that gave me the opportunity I needed. She’s in a weird mood today. Was yesterday too for that matter, kind of standoff-ish. She asked me to call a state to verify a sales tax question. When I finally got someone on the line, I asked them and got an answer. When I told her what they said, she told me that is wrong. That our last auditor from said state said something different. Then she acted annoyed with me like I didn’t make the call and said “I guess we still don’t have an answer then.” WTF? I asked someone from the state, got an answer, and you’re acting like I’m not doing my job? Why am I even calling them if you already know the answer anyway??

12:20 – Pushups x 41; reached failure! All of the reps today have been close hands and elbows.

11/30/2018 Friday

I feel like I want to do pushups again today. I felt nice and swole last night, But no soreness or tenderness today (so far). I think I am going to hold off on the GMB 12 Days of Movement move of the day until after the warden gets here, that way I can get more returns done before she gets in and it looks like I’ve been grinding longer. Part of the game dontcha know, managing perceptions. It matters more than actual accomplishments. It’s absurd. On the upside I’m not getting fired today, and probably will make it to the end of the year, based on the way things are moving right now.

Just checked my blood sugar and it’s at 71, I think I will just do a quick round of pushups so I can create a need for the protein I am about to take. Scratch that, warden just called to have me empty out a cube for the auditor, and she is almost here.

9:00 – BCAAs; I remembered!

9:20 – Up Dog Pushups x 75; first 15 hands and elbows close, elbows really not liking that, last 60 hands and elbows wide; good burn but not close to failure, I’m just freaking roasting. Damn that felt good.

The boss treated us to lunch on the company dime. All part of the moral boosting team building thing. She tries to take us once per month. I guess I should note that the warden isn’t the problem per se, she is as over stressed and over worked as we are, but that’s the problem. There is just too much, unrealistic expectations and all that. As a person she’s great. Prior to this year I would occasionally go on interviews just to see if anyone was going to make me an offer I couldn’t refuse, but I always let them know up front that I wasn’t in a bad situation, I was just keeping my options open. It’s this year that things have gotten so bad, and steadily worse.

2:25 – GMB 12 Days of Movement Move of the Day: Cartwheel; discovered my flexibility has gotten pretty bad. I can do a mediocre cartwheel if I just go for it and don’t really try to be in control with my movement, but if I do try, it is pathetic. This brings to light something I have always believed since my early twenties, even when I was into lifting weights twice/day, it’s that flexibility is the most important aspect of fitness in regard to aging. My how I’ve lost my way. Guess what new goal just got added to my priority list.

On a side note, those up dog pushups really helped my back today.

Have a Great Day!


Cubicle Prisoner Training Week of 11/19/2018

Don’t let your incarceration stop you from improving your health. It is critical to pursue the best health you can in any given circumstances. The two biggest treats to our future financial survival are taxes and the cost of healthcare. Once you hit 50 it seems a lot more real than it does when you are not 50. Even at 45 it seemed like I had plenty of time to get back in shape. Well I have discovered that you don’t have plenty of time, and on top of that, you can’t get it back. Not really. You can get some of it back, but for the most part after say 30 or 35 you are really working to just not lose it, to just maintain what you have. Now granted, I will be in better shape and health at 55 than I was at 45, but there is some mobility and are some movements that I will never be able to do the same way again.

In addition to the mobility and fitness aspect, there is the reality question of “how much of a burden do I want to be to my kids while they are trying to navigate careers, family, and life?” How heartbreaking will it be for me to know that they have to take care of me because my mind has outlived my body’s usefulness, or my body has outlived my mind? How heartbreaking will it be for them to have to watch the man, the rock, the hero that took care of them, rescued them, provided for and loved them to the best of his capabilities deteriorate into helplessness? Not for me thanks, just take my name off that list. If that is my (and their) destiny, then it will be solely the will of God, not because of my negligence.

I have been trying to get up earlier, well I have been getting up earlier, but today I didn’t get up until 5:55.

11/19/2018 Monday

8:30 checking my blood and starting the pushup app early. 127 mg/dl, here we go

Warm up with pec deck movement x 30

Pushup app x 11, 9, 13, 9, 13; didn’t use full 2 minutes for rest, usually 1 ½ min; Left shoulder a little gimpy after set 1, medium (shoulder) width hands and elbows (about 40 degrees) from body;

8:55 – Biceps Flex x 30 seconds; tried for failure but don’t think it is possible without weight

10:30 – Neck Mobility Drills; Hip Mobility Drills;

11:20 – BCAAs

– Superman Legs only (as warmup for pushup); stretched a little afterward. I did this on the advice of Elizabeth, but she is very mainstream knowledge based; I don’t think I will stretch next time. I am trying to see if legs only gives me the same results the full superman dies. My back is really stiff and tender today.

– Pushup App x 12, 16, 11, 10, 14; after set 1 back feels a little spasm-y, I definitely won’t stretch after Supermans next time; took full 2 minute rest after set 1, 1 ½ each one after; Brings my total to 118 pushups today.

11:40 – Handstand against wall x 33 seconds; arms were shaking and starting to give out, elbows were bending. That’s freaking hard. I need to check out GMB to see how to do them properly.

– Seated Scapular Dips x 75; hands forward of hips; was challenging, coulda done more but just wimped out

– Chair Squats x 25; basically knees bent at 90°, squatting down until my butt hits the chair.

My Back is definitely distracting me.

So much truth to being in the right environments to succeed. If I weren’t surrounded by sloths I would be pushing harder, but I don’t want to call a bunch of attention to myself y breathing really heavily. It’s not just that people will hear, but the wrong people will hear. The “if you have time to take care of yourself then you need more work to do” people.

3:05 – Stairs x 8 x 2 Floors; I just did the stairs in my building rather than walk to the tower. Didn’t time myself, just kind of took it easy. I figure about 10 minutes desk to desk

I’m sitting at my desk, and man I am getting sleepy. I did go to bed at 8:30, but didn’t get to real sleep until around10:00-10:30. Still glad I did it though, there is a sense of pride and a feeling of accomplishment. I do feel like I seized the day.

11/20/2018 Tuesday

7:50 – warmup – chair twists, arm circles

– Pushup App x 14, 18, 12, 12 16; Close Hands and Elbows. 1 ½ minute rest; this one got kind of tough, I was surprised that I didn’t hit failure on my last set of 16.

I think I need to re-clarify hand positions. Close is directly below shoulder, thumbs are actually below pecs, it’s my index and middle fingers that are below my front delts. Medium hands is when my thumbs are below my front delts and none of my fingers are, except on medium elbows. Then my index fingers would be as well. Close elbows means my elbows run right alongside my body, wider elbows means they are flared out almost 90° from my body.

8:13 – What the Hell, why not! 10 minute rest and then Pushups x 30; close hands and elbows, reached failure at top of #30. I am roasting in here now. I figured it’s still early and no one is here to judge me so why not go for it? So fa today I’ve done 102 pushups.

I Wish I had taken some BCAAs first! Oh well, I’ll take a little now and put some protein in my coffee. I should also note that I took one 125mg of armodafinil today before leaving the house. I don’t feel any energy boost, I just don’t feel as tired. Which is nice since I got up at 4:45 this morning.

10:30 – Neck and Hip Mobility Drills. These are basically just ROM Movement patterns. Motion is Lotion.


10:50 – Pushups x 35; narrow hands and elbows; almost failure maybe 1 or 2 more; panting like a dog in heat!

Thought about doing the app again, but am limited on time as I have a phone interview at 11:15

– Seated Scapular Dips x 30; hands behind hips; pretty tiring but not failure

1:04 – Standing bent Over Calf Stretch x 1 minute; felt it in the backs of knees too. Felt so good.

Freaking new project I was bitching about on Thursday. “it should only take one full day…” Yeah, it looked like that was possible, because it isn’t complicated – it’s as mundane and mind numbing as anything I freaking do. Just copy and paste, copy and paste. But it is taking way longer than expected. I have to create a workbook for 45 states and put each one in its own folder, then copy the list of invoices for that state – separated by month – for three years into each State’s workbook and total by month to compare to the summary info. This information is contained in two different spreadsheets per monthly workbook.

What this means is open up the Michigan workbook that I created, open up the Jan 2016 sales data workbook, find the lines that contain Michigan’s info, then copy it to the 2016 tab in the Michigan workbook and total it for the month. Then Copy the summary information to the Summary tab of the Michigan workbook. Close the January workbook and open the Feb 2016 workbook and do the same. Repeat this procedure for every month in 2016, 2017, and 2018. Then do it all over again for Minnesota, then Texas, then Oklahoma, California, and so on, and so on, and so on… 45 state workbooks, 34 monthly workbooks each, yeah it should take about a day.

3:30 – Elevated Calf Raise x 20, single leg; did warmup with both feet x 20; toes pointed straight forward to focus on inner calf.

Have a Great Day!


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

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!

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!