Cubicle Prison Week Of 12/10/2018

Goals: 6 pounds of muscle by 10/01/2019; Still not sure what I weigh, some days I weigh 154, some days I weigh 150, so I think it is more realistic to pick a target weight instead of a number of pounds to gain. So my goal weight is 158.

Last Labs:

12/10/2018 Monday

9:50 – Seated Knee Raises x 25/side

– Seated Scapular Dips x 25; just warming them up;

– Seated Scapular Dips x 50, Feet on Mini-fridge; back arched, eyes up; good pump;

This is going to be a super busy week, I’m going to have to force myself to take breaks. I’m behind on my self-appointed timeline, and we have the departmental Christmas lunch on Thursday and a team building event at Top Golf on Friday. I am going to skip the Thursday lunch and I’m sure it will piss people off. There is just too much to do, in addition to the regular work overload that is. I have to build a return for a new location, I have to contact a state about a stupid f*ing collection letter for unpaid sales tax (as if), etc, etc. I’m trying not to complain though, it only hurts me. There are always options, you either do something about it, work toward doing something about it, or suck it up and accept it.

10:30 – Neck Mobility Drills

I actually had an almost crick in my neck Yesterday morning, reminded me of why I do these 5 days a week.

– Standing Torso Twist

– Twisting Chair Torso Twists

11:30 – BCAAs

– 100 Pushups App x 30, 25, 20, 15, 32 (supposed to do 40) ; Holy 5h1t that was tough!! thank goodness for the 2 min rest! Failed on #33, my whole body was shaking out of control. Technically I failed on the eccentric phase of #32, as I was coming down I lost it at the very bottom of the movement and just fell into the floor. 122 total pushups

– Rotator Cuff Abducted Horizontal Lateral Rotation x 25/side; used tape dispenser for weight;

12:20 – Pushups x 30; narrow hands; couldn’t stand the thought of that last session beating me, so I figured I’d squeeze out a few more just for the discipline of it.

– Now for lunch: a bratwurst and some broccoli, and green tea

12/11/2018 Tuesday

This morning while reading and journaling I did butterfly stretches again, not sure for how long. Also did some standing active stretching on my hamstrings for about 30 seconds.

8:00 – Curls x 15; 15 was close to fail on my left arm; using 4 reams of paper in my bag, so I guess that’s 20 pounds. No coffee yet; it’s hot in here too, wasn’t prepared mentally for that.

8:25 – Curls x 15 left, x 16 right; total failure on 16 and 17 respectively; full ROM, lockout at bottom of mvmt;

– BCAAs (½ serving)

11:00 – Shoulder Circles for Warmup, large and small

– Pushups x 60 (61?); wide hands and elbows; failure? Maybe had one more in me, but no way two more; just curious how many wide grip I could do in a row. Not bad after yesterday, it was my shoulders that gave out first; I am freaking starving.

– BCAAs (½ serving)

– Wall Jumps 1 x 25, 1 x 21; 1 minute rest in between; freaking exhausting! Personal best, had to stop at 21 because I got a stabbing pain in my solar plexus. For both sets I was sucking wind like I might pass out. I almost quit at 15 on the both sets, then again at 20 on the first set, and only managed to push further by visualizing the crossfit games athletes. I wasn’t planning to do a second set at all. My throat is on fire from sucking in that cold wind so hard and fast. I realized that in order to do this I have to arch my back, no rounding or keeping it neutral, that’s what causes me pain.

– Cat hang x 18 seconds; definitely wasn’t making it to 20 seconds.

– Light jog from doors of building back to where I left my badge; Doh!!

Note: before the pushups I walked down two stories to do them and then had to walk back up, and same with the wall jumps. Coming up after the wall jumps really gassed me.

5 min rest

11:44 – 200 Squat App x 13, 16, 10, 10, 13; 1 min rest between; Leaning back into at the very bottom (it like sitting into a chair) while flexing abs gives me better form, also focus eyes slightly downward not straight ahead, and feet shoulder width at max, maybe even slightly less like in between hip width and shoulder width.

12:16 – Triceps Flex x 30 seconds; flexed as hard as I could mentally, not very close to cramping though.

– Biceps Flex x 10 seconds; wow, may need to try that one again. No wait, coworker just bounced, so …

– Curls x 15 left, x 16 right; full ROM, last 4 on left and last 1 on right were cheats, big cheats on left. # 15 every time I tried to let go with my right hand the weight just dragged my arm down.

12:17 – lunch! Bratwurst, bone broth

2:30 – Neck Mobility – How could I forget??

– Seated Knee Raises x 25; extra wide knees and feet;

3:30 – Anniversary Celebration – they had a meat and cheese tray that I camped out by, loaded up on some calories and protein! Had about 8 or 9 slices each of pepperoni, Canadian bacon, pastrami, and probably 10 or 11 of salami. It’s funny too because earlier after lunch I began wondering if I needed to increase my calorie count for my training.

12/12/2018 Wednesday

Weight: 154 (fully dressed, t-shirt and light sweater, so probably ½ pounds or more in clothing)

Finally remembered to get on the scale this morning! Way overslept, got up at 6:45. I guess my body and mind finally had to just shut down after pushing so hard both mentally and physically. Essentially got 8.5-9 hours of sleep.

Muscles are feeling super pumped. My shoulder joints feel a bit weak and tender, like they aren’t going to survive much more stress, so I won’t be testing those waters today. Legs are slightly sore from yesterday, but it is one of those feelings where it will probably be worse tomorrow. Chest is just tight and swollen, looks kinda good not gonna lie. Biceps feel a little weak but not sore.

8:35 – Seated Scapular Dips x 50; back arched, eyes toward ceiling, shoulder blades pulled close together, feet on floor; front delts were really burning for some reason.

8:45 – Standing Bent Over Rows x 25/side; still using the bag with 4 reams of paper; just getting the feel for it, haven’t done this move in a long time.

9:40 – Seated Hamstring Stretch x 2 minutes; both legs at once

– Seated Torso Twists x 30; just trying to move, I feel like I could fall asleep any second.

10:15 – Elbow-Hinge Pushups Tricep Extension thing x 25; not sure what this exercise is, it’s like a pushup, but I’m trying to only move at the elbow, not the shoulder joint so that the pec isn’t involved in the movement. My hands on desk, elbows locked into my sides, bend elbows to lower my body toward desk, then push my boy up arching my back using only the triceps. I’m not sure I’m doing a good job describing this.

Yesterday I was thinking about my legs being too skinny, and that I want them to be bigger. I was also thinking about that in contrast to doing the stairs so I can handle our backpacking hikes better. A couple of thoughts occurred to me: First, more muscle on my legs gives me more to work with. Cyclists and runners now incorporate strength training to improve their performance. Second, I’ve never been an endurance guy, I think genetically I just have more fast twitch than slow twitch fibers, so I may never be able to match the endurance of the other guys. But if I am stronger my pack weight will be less of an issue, and I may be able to use that to keep pace. After all, we aren’t doing purely endurance, we are doing it under loads.

So I have this dilemma, I feel like I may want to do the stairs today but I don’t want to interfere with my muscle and strength gains. But then again, I’m not lifting heavy, nor have I achieved muscular failure yet. Most of my leg workouts are high rep, so how is doing 60 squats any different from doing the stairs?

10:30 – Neck Mobility Drills; woke up in the middle of the night to drink some water and noticed my neck seem a little stiff from sleeping in the same position for an extended (longer than normal) period. I’s fine this morning, no crick in my neck, but need to stay ahead of that.

10:54 BCAAs

11:15 – Stiff leg Deadlifts x 50; arch back, come ups as fast/explosively as possible;

– 200 Squats App x 13, 16, 11, 11, 20; did odd # sets narrow feet, takes more focus to push through glutes, kind of uncomfortable in my lower back. Too much stretch maybe?;

10 min rest (actually finishing a return and printing it off)

11:40 – Superman x 20;

– Up Dog Tricep Extension 2 x 25, 2 minute rest; same as the thing above, start on the ground like the sphynx, straighten elbows to lift yourself into the up dog position without moving your shoulders or engaging your pecs; second set was brutal; experimented with hand placement, no conclusions yet; felt the burn right above the elbow (tendon?); it seems much harder with elbows closer to body then when upper arm is perpendicular to the ground, feel it more in the belly of the triceps but elbows burn worse (I think)

11:57 – Seated Tricep Dips x 40; short ROM, feet on floor; If I do the short ROM and keep the handles of the chair close, the chair doesn’t make as much noise.

12:00 – Lunch!! Bratwurst, some chicken breaded with rice flour, bone broth. I’m out of veggies, need to buy more. I know, I’ll take some Organifi. I always forget I have that in my mini-fridge.

2:35 – biceps flex x 50; just flexing, nothing intense; I know I am most likely outside of the muscle protein synthesis window.

– Biceps Flex x 30 seconds;

3:40 – Standing Bet Over Row x 50; 4 reams of paper; left side is either weaker, or my form is different.

4:05 – Seated Chair Dips 1 x 25, 1 x 12, 1 x 20; feet on floor; 1st set short ROM, 2nd and 3rd full ROM; no rest between 1st & 2nd set, 2nd was burning so bad I reached mental failure. Final set I wasn’t going to let that stop me, so I dug deep and pushed past, 20 was almost failure physically, maybe had 2 more in me.

– Another ½ serving of BCAAs

12/13/2018 Thursday

I had a rough low blood sugar incident this morning, I wonder if this new monitor I’m using gave me a bad reading or maybe the test strip was defective. I got a high reading upon waking, it kind of surprised me. I took a normal amount of insulin, wondering if I took enough, and two hours later I was crashing hard. I drank a protein shake, then some apple juice, then 2 Halloween sized Twix, then a protein bar. After about 20 minutes or so I was good enough to drive to work. I still have brain fog almost two hours later.

8:40 – Isometric Seated Row (no weight) x 40 seconds; just assumed the seated row position and pressed my elbows into the back of the chair

– Seated Dips x 25; short ROM, feet on floor; just trying to activate the muscles to transport more nutrients in

– Seated Scapular Dips x 50; shoulders rounded forward, looking down,

I am so tired and burned out, I don’t know if I can do any training today. I can’t even think of what I would want to do if I could. I’m going to make a cup of coffee and then at least do some “do anything” moves.

10:35 – Neck Mobility; Torso Mobility;

– Standing Hamstring Stretch; pretty sore and tight from yesterday;

Watched 30 seconds of a Mat Frazier documentary

– Handstand x 30 seconds, had to stop all the blood rushing to my head;

– Handstand pushup x 1½

– Updog Pushups x 50

– Pseudo-pushups x 9; total failure on 10

12/14/2018 Friday

Slept like a rock last night. My back is super grumpy this morning, I’m hoping it will loosen up with some activity.

8:10 – Bench Tuck x 15; just getting the body warmed up; I’m going for a great day today and fitness is a big part of that!

– Seated Bowing x 25; Rounded back Stretch; neither seems to be helping

8:20 – BCAAs – ½ serving; still going for it

8:25 – Supermans x 15; that was interesting, I almost failed on rep 1, I could barely move at all. Pushed through though;

– 100 Pushups App x 25, 30, 20, 15, 40; I did it! Had to dig super deep, watching the Mat Frazier documentary helped a lot, just kept focusing on him about to puke in front of a fan. On the last set I had to pause for 2 full breaths at the top of the movement from like #25 on.

– BCAAs – another ½ serving

Walked to the 7th floor of the tower to get our calendars for 2019, +2 floors to get back to my desk.

10:15 – Bicep Curls x 18 left, 23 right, 8 left; reached failure on all sets

1 minute rest

– Seated Concentration Curls x 8/side; partial reps, not fully extending (the bag handle is too long to get full extension); failure

2 minute rest

– Biceps flex x 30 seconds

The seated curls tell me that the weakness in my left arm is at the bottom portion of the movement.

10:50 – Pushups x 53; medium elbows medium hands; failed at the end, didn’t even try to do #54, just gave out at bottom. Really sucking wind too, had do pause for a breath between each rep after #25

5 minute rest

– Up-dog Tricep extension x 20; first 5 were in sphynx position, the rest were elbows against body; the burn in elbows was insane

I’m off for some free lunch at the departmental Christmas party at Top Golf. Gonna get my calories on!

I Am Building A Life of Fitness!

Have a Great Day!

Lubimûr

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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!

Lubimûr

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.

BCAAs

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!

Lubimûr