Prison Cubicle Workouts Week of 3/21/2019

3/20/2019 Wednesday

Did nothing really to speak of the first two days of this week. I had a terrible crick in my neck Monday, and was still feeling it some yesterday. I wanted to make sure that I didn’t have any issues in my shoulder girdle after last week’s 1 RM attempt.

I have been taking B:hIP Red since last Thursday not including the weekend. I think it’s decent. It’s hard to tell if supplements are actually doing any good or not since they don’t really make you feel any different unless they are a workout specific type supplement like Taurine or Creatine. I also got some more BulletProof Collagen Protein which I’ve been adding to my coffee this week.

10:15 – NOS Blast Preworkout

10:20 – Pushups x 34; hands low on body right at bottom of rib cage; total fail on 34, made it about ½ way up. I was really pushing too. I have a sports message therapy appointment at 11:30.

10:35 – Just tried to do a planche, not even a planche pushup, …just embarrassing.

– Flat Foot (Paleo?) Squat x 5 minutes; yeah baby, 5 minutes. I think I had really good form too. Still difficult to straighten back out when I stand up, but being in the pose felt good.

3/21/2019 Thursday

11:50 – Preworkout

11:55 – Air squats x 50, 10, 20, 20, 20, 1min rest in between; great form, butt to heel, shoulder width, good glute focus

Have a Great Day!

Lubimûr

Finding My 1 Rep Max

I Should have sent this out last Friday.

Last week was one crazy week. Of course hell week started back up. I also heard from the company I had been interviewing with, they made an offer and accepted it. Had to draft my resignation letter, take home all non-essentials from my cube in case I was asked to leave immediately after turning it in. then had to work out what I was going to say when I turned in my letter. I had to do all of this while grinding away at my deadlines. My girlfriend (yes I have one of those, finally after being single for over 6 years. Too picky perhaps…?) of 2 ½ months has been acting insecure about our relationship so I’ve been addressing that. She is moving way faster emotionally than I am, and while I have no doubt I will get there too, we aren’t teenagers so the practicality and logistics of relationships has to be balanced with the stage of life we find ourselves in now. I turned in my resignation letter and it went very well. I bought my 15 year old her first car, almost an entire day’s event since I am what you would call broke as hell and all I had to spend was what I got back on my tax return. We won’t talk about the BS of why her mom can’t contribute at all. On second though here’s a brief synopsis: In her mind letting me claim my daughter that lives with me full time and I carry the insurance on was her “monetary” contribution, despite the agreement that we would both fill out our returns claiming her and not claiming her, see how we got back the most money, and then combine everything we got back. The ex decided that since I claimed her, anything she gets back is hers and not for the car fund.

Last Monday the manager of the workout facility downstairs asked me if I would mind participating in a research study that one of her interns is doing with measuring a relationship between wingspan and bench press on rep max. Of course I said yes, and last Wednesday I did the first part of the study which involved finding my 1RM with a very wide grip. The hand placement was determined by the measurement of my wingspan.

I was rather pleased that I was able to hit 195, all things considered. The best I’ve ever done on the 1RM was 220, and that was back in my 20s when I was weight training regularly. I also haven’t been training with weights since back in … what, August or October? I can’t remember, I’d have to look. Plus I’m 52. So like I said, rather pleased all things considered.

I am going in for round 2 this Wednesday, and I’m curious to see how it goes. My hands won’t be quite as wide as last time, but still wider than normal. So with that in mind, today I’ll do light training, sort of like an active recovery type day. Make sure my form is good, get the muscles active but not stressed, do some antagonist muscle work, again low intensity.

Tomorrow I will do Moderate intensity, I’m thinking a few reps of 50% effort. Maybe 5 sets of 25 pushups throughout the day, a couple of isometric side delt raises, and maybe 1 – 2 sets of dumbbell military press for 10 reps each when I get home. I think I should do some trap work as well.

Wednesday I’ll try to get up earlier because my test will be at 11:30, and I read that you shouldn’t do 1RM tests for bench during the first 4 hours after waking because the spine may still be releasing fluid buildup from the night, and this could cause an injury. Before the test I’ll do some joint mobility drills for neck, shoulders and wrists.

3/11/2019 Monday

10:30 – Knee pushups x 20; med hand width; right shoulder catching a little bit causing a sharp twinge of pain. Not too bad, but something to keep an eye on.

– Scapular Squeeze against Chair Back x 30; mild intensity, arms at 60 degrees from body.

– Neck Mobility Drills

– NOX and BCAA; forgot about these but still need to take the to get my muscles loaded back up

11:25 – Yoga Pushups x 30; After that I think I need to add some trap work to tomorrow

– Shrugs x 50 (No weight obviously)

11:50 – Stairs x 2 floors;

– Elevated Pushups x 10; med hands; feet on second step; at bottom of 3rd time coming down stairs;

– Air Squats x 20; excellent form, medium stance; no rest from pushups; focused on glutes, screwing feet into floor; I was really winded

– Air squats x 10; narrow stance, just at 90 degree bend in knees; at top of 3rd time coming up stairs

– Biceps Iso-Flex x 50; not an intense squeeze, just enough to feel really good

1:05 – Stiff Leg Deadlifts x 50; it seems that if I squeeze my scapula during the movement it provides relief (stability?) for my lower back.

– Lunch: slice of Chicago deep dish, don’t judge me! It’s leftovers, I cannot waste leftovers!

3/12/2019 Tuesday

8:30 – Reverse Lunges x 10; non-alternating

10:00 – Seated Scapular Dips x 25;

– Pushups x 25; Narrow hands; focus on extending arms to the max;

– BCAA + NOX

10:50 – Pushups x 25; wide grip, exaggerated ROM; Pretty fast reps, thinking explosive movement;

12:30 – Pushups x 25; wider hands, butt in the air,

– Calf Raises x 30; single leg, elevated

3:15 – Straight Arm Plank x 90 seconds; wide hands

3/13/2019 Wednesday

Didn’t do any trap work last night as intended. For dinner I had smoked brisket, shredded carrots and yellow squash. Used very little lard, no real reason other than experimenting with some different cooking techniques. Took 2 Prime Male before bed in addition to my usual morning dose.

I’ve been trying to get fully hydrated, so far this morning I’ve had at least 25 ounces of water, probably 30 or even more but I know with 100% certainty I’ve had at least 25 oz.

9:00 – Knee Pushups x 25; knees were on my chair, wide grip focused on correct motion for bench press

– Shoulder Shrugs x 55; no weight, seated, 25 looking straight ahead, 15 looking up, 015 looking down

10:25 – Stairs x 3 sets of 2 floors ea.

– Neck Mobility Drills

11:10 – NOS + BCAA + Protein Powder + ACV and a little coffee with sweetened creamer, my blood sugar read 77. As of now I have consumed at least 50 oz. of water.

– Mobility Drills: wrist, elbow, shoulder

Well it looks like my 1 RM is 195. Tried 205, couldn’t get it off of my chest, backed down to 200, same story. I think my breathing and technique were off too. I know last time I sort of lifted my head off the bench when pushed, but this time it feels like I was pressing it into the bench. My neck feels a little fatigued. I feel good though, I do love the pump! Muscles swollen, flushed with blood; heart beating strong. I’m not going to do anything else with my upper body today, unless I do some arm flexing. With my neck feeling stiff after that, I am having flashbacks to when I separated my shoulder. Interesting side note, my lower back isn’t as stiff and sore as it was before I performed the test…

Feels like lunch time.

This Is Going To Be A Great Week!

Lubimûr

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!

Lubimûr

Week of 01/22/2019

Didn’t do any training yesterday, the warden was in an absolutely miserable, foul mood. Up my butt all day long, just pissed off about everything, looking for any and every problem or mistake she could find, even made up a couple of mistakes that were not legit. When I pointed out that they were correct, she said “well change the way it looks! I don’t like it!” Anyway, I could go on, but what’s the point? It just reminds me of the premise of this journal: to keep me focused on escaping prison, not making it pleasant or tolerable.

01/22/2019 Tuesday

10/15 – BCAA + NOX

10:25 – 100 Pushups App x 15, 13, 15, 17, 16, 16, 14, 14, 50; 2 min rest in between. 170 totals reps. Total failure on last rep, not sure how I completed it. I barely locked out on rep 49, but did lock out on 50. I think I would have injured myself if I’d tried to lower myself back down.

I may have to stop doing these at work because the rest period is turning this into a 20 minute workout. I’ll see after the next one because it is going to be fewer total reps, so I’m guessing it will be more reps per set with fewer sets, which translates into fewer rest periods and less overall time.

01/23/2019 Wednesday

9:40 – BCAA + NOX

– Neck Mobility Drills

10:00 – Handstand Press x 7, 3, 2; 2 min rest; total failure on each, did eccentric phase after each last rep, o final set got back off the ground part way before giving out.

– Sphynx Tricep Extension x 18; failure, intense burn, maybe had 2 more but couldn’t dig deep enough to find out.

– Yoga Pushups x 75; not quite failure, but close enough. I was roasting and my elbows and chest were on fire.

10:40 – Sphynx Tricep Extension x 25; failure; elbows very close to body and near bottom of rib cage

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