Exercise

pRISON cUBE wORKOUT – 7/13/2017

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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

Break

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

Have a Great Day!

Lubimûr

AC Joint Rehab – 11/14/17 – Tuesday

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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!

Lubimûr

Cubicle Prison Workout – 6/06/2017

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(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

Break

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

Break

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!

Lubimûr

Backpack Recovery Week 11/01/2018

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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!

week OF 10/15/2018 training

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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.

Take BCAA

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!

Lubimûr