pRISON cUBICLE Workout Week of 01/07/2019

01/07/2019 Monday

Goals for today: Squats, Scapula, triceps

10:35 – Seated Scapular Dips x 50; just warming up.

11:00 BCAAs

11:30 – Squats x 86 (I think); walked down 2 floors, then back up and back down, then squats; started out at parallel, then went below after around 25 reps; started to approach failure, there’s a chance I could have made it 100 (15 more reps), maybe.

– Sphynx Stretch for 30 seconds

– Sphynx Triceps Extensions x 35; couldn’t take the burn in my elbows; walk back up 2 floors

These were all done with no rest.

12:05 – Toe Touch 2 x 25; 30 second rest; feet shoulder width (or more), round back, pause at bottom rather than top, explode up quickly;

Lunch: Brussel sprouts with onions, sausage, and turkey stock

4:05 – Seated Scapular Dips x 100; feet on floor;

– BCAAs – ½ serving, wait 5 minutes

– Squats x 50; same as before, this time skipped a step coming up both times. Wanted to do triceps too but blood sugar is dropping.

Going to eat the rest of my luch.

01/08/2019 Tuesday

Goals for Today: Squat App, Back

8:40 – Torso Twists

– 200 Squats App x 16, 19, 15, 13, 22; Narrow feet (hip width, maybe a tiny bit less); But well below parallel, close to heels on most reps.

I changed the daily goal from shoulders to back since I will be working from home this afternoon because I can’t do back at work.

10:30 – Neck Mobility Drills

01/09/2018 Wednesday

Goals for Today: Stairs, Shoulders

I may do something else other than stairs. I need to do them badly because I haven’t been training on the stairs and I am backpacking Little Bugaboo in Oklahoma on the 25th. But I say am so completely drowning in work, that I hate to take the 25 minutes it takes to do the stairs. I’d rather do a bunch of 2 minute moves throughout the day. IDK, I’ll play it by ear.

I am also torn with whether to do shoulders or pushups today. I haven’t done pushups at all this week, and shoulders get worked when I do pushups and back, which I did yesterday. I almost completed the Day 1 for the Pull up App. I did 2, 1, 1, 2, 2, but the last one is supposed to be 3. I am still curling my knees up when doing them though, and I can’t do most of the pullups without doing that, which means I’m using other muscles to cheat myself up. I don’t think I’ll move on to day two until I can do it without “cheating”.

My coworker is coughing her lungs out, an she has a fever. Her husband is home with a fever from an inner ear infection, and her 7 year old has influenza A. oh the joy. I’ve already had 3000 mg of Vit C + noni extract, and it’s not even 10 AM.

9:50 – Neck Mobility

– BCAAs + NOS Blast Preworkout + ACV (Apple Cider Vinegar)

10:05 – Handstand Press x 5, 3, 2, 90 second rest between sets; absolute failure on each one. On first set I didn’t think I could even descend after rep 5, came down a little fast, but I got that extra eccentric contraction in!

10:45 – Pushups x 43; almost failure; Narrow hands, shoulda done wide, my triceps and shoulders just started shutting down.

3:35 – Pushups x 61; Wide hands and elbows; total failure. Wasn’t sure I would get rep 60, but managed to squeeze it out and then somehow got 1 more. I was going for more than that, but everything just quit coming down from #61.

– Wall Handstand x 24 seconds; maybe failure, I got the sensation I was about to collapse onto my head, like my muscles would give me no warning. I did push away from the wall near the end and free handstand for about 2 or 3 seconds.

1/10/2019 Thursday

Greatness isn’t for the chosen few. It’s for the few who choose

Goals: Squats, Hamstrings

9:05 – Seated Knee Raises x 50/side; knees wide to focus more on inner flexors; good burn

– BCAAs + ACV

10/05 – Wall Handstand x 45; actually held handstand for 4 seconds before falling, kicked back up to wall immediately

– Squats x 100!!!; normal stance, but to heel (at least as close as my flexibility will allow)

1/11/2019 Friday

7:45 – BCAAs

– 200 Squats App x 19,22, 16, 16, 24; narrow feet, butt to heels; oh man that was tougher than I thought it would be! Legs are quaking, sucking wind.

Have a Great Day!

Lubimûr

Cubicle Prison Training week of 1/2/2019

I did do some workouts over the break, some of them pretty freaking intense. I did a personal best breakthrough on the handstand pushups: 1 x 5, 1 x 3, 1 x 2. All were to failure. I was about 20 inches from the wall, and discovered I need to have my hands slightly further than shoulder width apart.

1/2/2019 Wednesday

1:00 – BCAAs (1/2 serving)

1:05 – 200 Squat App x 15, 18, 26, 18, 1 min rest; standard width, below parallel; walked down two floors, did squats, then back up.

01/03/2019 Thursday

10:00 – calf stretches, twisting torso stretches

10:35 – Neck Mobility Drills

– BCAAs

11:00 – Shoulder Mobility Drills, Shoulder stretch

– Handstand Pushups 1 x 4, 1 x 3, 1 x 2, 1 x 1; I set a goal of 10 total; 1st set failed coming up on 5, so technically hit 4.5, 60 sec rest; 2nd set failed at bottom of 3rd rep, 90 sec rest; 3rd set failed coming up on #3, 30 sec rest; barely got 1 out, made it up but couldn’t come back down.

o All sets hair touched floor, hands about 18 inches from wall, struggled on all failed reps, held for at least 3 seconds before admitting failure.

11:44 – Pushups, wide grip x 55; I was very close to failure, having to dig deeep and really want it and then I lost my focus, sort of like running before I caught the ball. I started thinking about the reps in front of me.

5 min rest

Sphynx Stretch x 30 sec, Updog Stretch x 30 sec, UpDog triceps extension x 28; failed on 29, couldn’t budge an inch; elbows slightly lower than nipples

11:55 – Lunch – polish sausage and Brussel sprouts

4:20 – Chair Dips x 50; short ROM, feet on floor.

1/4/2019 Friday

Working my ass off today, hell weeks are in full swing, all the data is available, plus the additional work of Quarter end and Year end, Plus the project of building returns for the subsidiary I’ll be filing for now.

I am really physically fatigued. Just tried to do a few chair dips just to get the juices flowing, and it was pretty much a no go. I’m going to have to BCAA and pre-workout up just to do some basic mobility movements. Yikes! I haven’t gotten up before 6:30 since starting back to work either, and I could take a nap right now. The warden brought in some chik-fil-a breakfast this morning, and that isn’t helping either.

Creatine, Glutamine, Beta Alanine, & aminos is Mat Frazier’s pre-workout shake. Post workout – milk, spinach, whey protein. He is fairly sensitive to stimulants (like me).

12:40 – Neck Mobility; Shoulder Mobility

– BCAAs + Body Fortress NOS Blast; note: I use a tiny amount of the NOS, like 1/10 of a scoop;

12:50 – Yoga Pushups x 150!!; Oh 5h1t, that was nuts, 1st time ever I’ve hit that number! That wasn’t failure either. Form was great, but wasn’t bad or sloppy either. I think it may have to do with the hand positioning, Hands were at least directly under my elbows, maybe a hair wider. This really seem to focus on my upper pecs. I also stopped at the top of every 20 reps or so to experiment with hand position.

5 min rest (to type the above)

1:00 – Chair Dips x 65; not failure, but close; good burn; short ROM, feet on floor;

10 min rest

– Calf Raises, Single Leg x 50; took 3 sets for left leg, 2 for right; just pushed to failure each time;

– Chair Dips x 50; great burn

Lunch: ham and yellow squash

01/05/2019 Saturday

Got in a kickin workout

10:00 – 20 Pullups App x 2, 1, 3, 3; I did chin-ups, not pullups, I alternate;

– Dumbbell Curls 15lbs x 56; good mental focus, failure; I imagined being in a competition and the person in 1st place did 50 reps;

– Dumbbell rows – 15lbs x 51; same as above, but not to failure;

Have a Great Day!

Lubimûr