Prison Cubicle Training again

I know I’ve said this before, but it isn’t just the muscles that weaken from an extended (2 week) layoff. The motivation and drive fall off a cliff. Even though I have the desire to do something, the thought of digging down deep makes want to just “wait until I have more mental energy”. That is folly, it is never coming back. It will show up after I re-establish the habit of doing it. I don’t just mean doing the exercises and training either, I mean pushing farther than I think I am capable of. Uggggh. It’s early, it’s cold, it’s very cloudy which is depressing and completely uninspiring. In fact it’s not just uninspiring but it is anti-inspiring. I love me some Texas for many reasons, but the weather is not one of them. Winter here is depressing, it’s like living in London or Seattle. I am a child of light, I need the sun. Being overcast for weeks at a time with spots of momentary sunshine here and there is getting harder and harder for me to deal with.

2/19/2019 Tuesday

Yesterday I managed to force myself to do pushups to failure. I was able to grind out a set of 52, total failure on the concentric phase of #53. That was good, I wasn’t sure I could do more than 50 early on in the set. I took a video of myself doing them on my phone, and was surprised at how poor my form appears. I am conscious of using good form, but apparently my proprioception is off. That’s not a big deal though, it is an easy fix: raise my hips higher and they will be in line with my shoulders and ankles, and don’t look directly down at the floor, tilt my chin a bit more forward. Think kissing the floor rather than touching my nose to it.

8:40 – Windshield Wipers x 8; bent knees, my right side (problem area) is just frozen solid, so I just stayed in the bottom position to the left and focused on relaxing into the stretch. It feels a little better, but I could barely get back up off of the floor. The core muscles did not want to work with me.

– Split Squats x 10/side. My right glute feels significantly weaker, even though I think it is actually the stronger side. That is the side I leap off of when jumping over things. On this exercise (and all glute/leg exercises going forward) I focused on driving my foot into the floor and attempting to externally (laterally) rotate it. Like I was screwing something into the floor with my foot.

I wonder if hydration is part of my issue right now? I think I’ll make sure that isn’t the case, I’m going to chug back about 16 ounces of water right now.

9:45 – NOS + Protein powder + ACV

– Handstand Press x 7! New personal best! Total failure after 7.

– Yoga Pushups x 90; failure, good pump. This is my follow up from yesterday.

10:50 – Handstand x 7 seconds; this was an attempt to just do a handstand without using the wall. I did a few 1 and 2 second attempts in which I lost my balance, then I got longer one of about 7 seconds or so.

– Reverse Lunge, non-alternating x 25/side; focused on “screwing my feet into the floor” again, this really does move the focus to the glutes. I am sucking wind too, definitely out of shape after my recent downtime.

– Triceps Flex x 30 seconds; dug as deep as I could

3:30 – BCAA + NOS + ACV

– Handstand Press x 5

– Box Step ups x 5 per side; woohoo! Anything to keep moving dontcha know

Have a Great Day!


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


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!


Cubicle Prison Workout Week of 12/17/2018

12/17/2018 Monday

8:50 – Squats x 90; Medium wide stance, (shoulder width); good form, slow and steady; parallel or slightly beyond; not failure, but got really difficult; Breathing too heavy, it’s too hot in here, I feel a little pass out-ish, not hydrated enough; planned to do 50

10:25 – BCAAs

10:35 – Handstand Pushups x 5; total failure on last rep, didn’t make it 100% to the top; hands were shoulder width, I was about 0 inches from the wall I’d guess.

30 second Rest

– Wall Handstand x 20 seconds; very intense, had to stop, blood rushing to head, arms shaking; don’t know if I could have made it to 30 seconds;

I wonder if I was too far from the wall, and that made it easier? I was more angled than straight up and down. I did the handstands in the stairwell, and walking down two floors my legs were a bit shaky from this morning’s squats. Bravo me!

11:20 – Iso-Side Delt Raises x 30 seconds; pressing against arms of chair; pushed hard;

11:40 – Lunch – homemade turkey soup with stock and meat from thanksgiving. This is significant because the turkey was a Mary’s pastured turkey.

12/18/2018 Tuesday

I am Fit after Fifty

My upper chest/front delts are really tight from that handstand work yesterday. I slept like a rock last night for 9 hours solid. Didn’t wake up until 6:30 AM. I just did a set of 10 pushups, just to see, and they were pretty tough. I’m not sure what my plan of attack will be. Should I attempt the pushup app, should a maybe stick with updog pushups? I think I’ll try the updog and see if that warms me up enough.

8:38 – BCAAs; a coworker noticed me taking the BCAAs, that was kind of motivating. Now I feel like I need to do something to be legit taking them. I am not a poser.

8:41 – Updog Pushups x 25; had to stop because I heard boss lady get here early! They felt pretty good though, once I got limbered up. I did them fairly slow, focusing more on the stretch than the contraction. Also visualized pushing the floor away from me rather than pushing myself off the floor.

9:20 – Pushups 1×40, 1×25; did these in the stairwell for privacy, set 1 was almost failure, I had to stop because I lost my concentration and almost fell over. Took a 1 minute rest between sets and walked up the stairs 2 stories then back down. 2nd set was total and absolute failure. I barely got rep #25 out, I was stuck at the bottom, just kept pushing, go part way up, then a little more, and then with a roar hit the top of the rep. I had to get on my knees immediately or fall flat on my face. Literally.

I was almost at failure at the bottom of every rep after #21. This is probably the deepest I’ve dug this year, maybe ever while at cubicle prison. I walked back up the two stories to my floor, and at the very top step I had to sit down because I felt like I was going to black out. It took me a couple of minutes to get back to my feet. Back at my desk I checked my heart rate and it was about 165 bpm. I’m sure I wasn’t properly hydrated for that level of intensity. I wasn’t planning to push that hard.

9:30 – More BCAAs and agua.

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

11:55 – Pushups x 60; medium hands and elbows; total failure again; there is no way I could do these at my desk, I am breathing and grunting and pushing like I would in the gym. I don’t care if someone hears me in the stairwell. I can’t believe I got to 60, at 30 I was telling myself just make it to 50, at 50 I was like “just 1 more, shoot for 55”, at 55 I just went for the impossible, push until I break. It took 4 minutes to walk downs the stairs, grind out the pushups, and walk back up. This time after doing the pushups I tried to catch my breath a little before climbing the stairs.

I can’t believe how deep I have been able to dig today, I mean really pushing past my limits. Work is just sucking the last two days too. I am supposed to leave today and not come back until the January 2nd , and the warden just keeps finding all this tedious bullshit to do to keep interrupting my deadline driven work. She’s just looking for things to stress about instead of coasting into the break we all so desperately need.

12:13 – Updog Tricep Extensions x 25; elbows close to body; failure on these too! I am crushing it today!

6 mi break

– Seated Tricep Dips x 25; Full ROM, feet elevated on mini-fridge, very near failure, I could count it as a fail, but I think I lost my focus and just crashed down but could have gotten 1 or maybe 2 more;

Lunch! – Homemade Turkey Soup, Organifi,

2:45 – Single Leg Standing Calf Raise 1x 30, 1 x 20; basically super-set them, moved from one leg to other and back nonstop. Reached failure on each set, had to pause near the end a couple of time on the left leg to finish the set.

I think this is how I am going to approach calf training: pick a total number of reps I want to hit, and just start grinding toward them until I hit it no matter how many sets it takes. I think I’ll do this every day too. I seem to remember back in the day reading that calf muscles recover very quickly. I’m also going to focus less on my outer calf, not try to be so balanced. The bulk of the muscle is toward the inner leg, so if I want my kids to stop telling me I have starving prisoner legs, I need to focus on the bulky part of the muscle. This means at the top of my movement picture a ballerina going up onto her big toe.

I’m sending this one off on a Tuesday because I am leaving today and not coming back to the prison until the new year. I’m going to be focused on some important things over my release, so I may not be too diligent with my updates.

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!