Back to Training Week of 11/12/2018

Goal: 6 pounds of muscle by Oct 2019

Can’t seem to remember to weigh myself on Monday Morning

I got our next bucket list hike, the Rim to Rim! There is a girl at church that is my age and she started doing it every year about 3 years ago. She goes with an organization that does it so you have to meet certain training requirements before they’ll let you go with them. She usually goes in the fall, but this year she wants to do it in the spring. She said she’ll start training in a couple of weeks.

11/12/2018 Monday

10:45 – Walking the stairs 4 x 8.5 floors, +2 for cooldown. First set of stairs I kind of crashed at 7.5 floors. I got that weird super-rapid heartbeat thing that makes me think I might pass out. I had to lean on the rails until it passed, probably 45 seconds. My time on that set was 3:19.41. I wasn’t going for speed, I did want to shoot for 5 sets though. After that I backed off a little, the remaining sets were 2:45.98, 2:58.97, 2:38.13. At least I can count it as 21 minutes of cardio.

Neck Mobility Drills

11:40 – Seated Scapular Dips x 50, very strict form, scapula squeezed together, maximum ROM up to rep 44, then as much ROM as I could manage with strict form

11/13/2018 Tuesday

7:55 – Walking Lunges on the way to get coffee at the café. Didn’t do full ROM, and yes someone saw me and thought I was weird I’m sure. Or maybe they just thought I was committed.

Boss just dumped another freaking project on my desk. Another Business License to set up. I currently have to start creating 25 returns for the shit storm that I’m p[probably going to get fired over, but let me get everything set up so
my replacement is good to go. Oh, and no need to give me any credit for doing everything I was supposed to do before and during this busllshit fiasco.

11:00 – Plank x 1 min; did this on my elbows rather than hands, trying to figure out which is more difficult. I did notice that the farther forward my elbows are the more difficult it becomes

Side Plank x 40 sec per side; also did this one on my elbows. It’s interesting that with left elbow down (did this side first) my right side (problem area back pain) hurts, UT not so with right elbow down.
Also, after doing the right elbow down side my back didn’t hurt anymore.

Biceps Flex x 34; coworker is interrupting with questions

Biceps Flex x 30 seconds; feel like I got deeper contraction with this anyway

Seated Dips x 25; short ROM

Toe Touch x 25; rounding back

I am noticing that it is mental fatigue, not physical fatigue that is holding me back. Just sitting and staring at the computer all day is robbing me of my motivation. Listening to my boss bitch about everything because we are so overworked
is stressing me out and exhausting me too. I mean, it suck for all of us. Quit being shitty to us, we are just as stressed out as you are. It feels like she is blaming us. Everything has to be perfect now or there is a big problem. Hey man, we have too
much to handle, that leads to mistakes.

12:15 – Stretch Gluteus medius x 1.5 min left, 2.5 min right

11/14/2018 Wednesday

Woke up at 5:30 this morning, which is actually a good thing. I was able to get my head right, pray, meditate, read, and think about my goals. Biceps are actually a little stiff/tender after yesterday.

7:50 Pushups 2 x 20; 30 second rest between sets; Narrow hands; Maximum ROM; 1st set medium wide elbows, 2nd set close to body; 2nd set was nearing failure, 25 would have been max.

10:05 – Pushups x 20; Narrow hands; Maximum ROM; Elbows Close

I’m going for 100 overall today. Won’t build much muscle I guess since I am having trouble pushing to failure (probably the fatigue from getting up early and the stress of the job), but it will increase my functional fitness. On a side
note, just got out of an hour long meeting with my boss about our “action plan” for dealing with the cluster f that is going on and will probably cost us our (my) jobs. I’m so excited to work even more with how bleak the outcome looks. WooHoo!!

10:30 – Triceps Iso-Flex x 30 seconds

Neck Mobility Drills

10:45 – Pushups x 30; medium hands and elbows; Max ROM; still not failure but got pretty close, sucking wind big time.

Just took a ½ serving (3.5grams?) of Scivation Xtend BCAAs. I know, I know, take them before training, but I forget.

11:05 – Triceps Iso-Flex x 30 seconds

Standing Bent over Hamstring Stretch

I will not succumb to old age quietly! I downloaded the Zen Challenge 100 Pushups app that to start using on my Pushup Wednesdays. We’ll see how it works.

11:35 – Pushup App 1 x 10, 7, 12, 9, 9; All narrow hands and elbow. I started with week 3Day 1. It was tougher than I thought, probably because I’ve already done 90 pushups today. I guess those were my 5 minute warmup.
It looks like the app has you do 5 sets with a 2 minute rest in between each.

I went ahead and downloaded the Zen Challenge 200 Squat app too. I’ll give that a go as well, why not bring back the Murph Wednesday, right?

11:45 – Squat app x 3, 4, 4, 3, 5 with 1 min rest in between. Hip width stance (narrow) all the way down like I was going to do a flat footed (third world) squat. I did alternating butt kickers during the first two rest
periods (24 & 20 respectively). Focused on activating glutes. I better check my blood now. 121mg/dl

12:15 – Squat app x 5, 5, 3, 5, 5 with 1 min rest; shoulder width stance;

12:35 – Squat app x 5, 6, 5, 5, 7 with 1 min rest, narrow; standing hamstring curls x 10/side during each rest period. Didn’t use all the time on last 2 rest periods

Seated Scapular Dips x 50; coulda done more but I am roasting.

Wall Handstand x 15 seconds; tried to do a pushup but got about 2 inches of movement and realized I was probably going to hurt myself. I was shaking at the end of 15 seconds. Maybe hands were too close

1 min rest

Wall Handstand x 10 seconds; I managed 2 almost half pushups, then just held it static for 10. My elbows were bent so I tried to straighten them and fell at the 10 second mark. My hands were definitely
too close together the first time, and I didn’t point my fingers straight forward this times either.

I need some lunch: Kielbasa and zucchini.

11/15/2018 Thursday

Surprisingly my quads are actually the tiniest bit tender after yesterday, even though I don’t feel like I really pushed myself.

8:55 – Seated Scapular Dips x 50; this time I rounded forward rather that squeezing my scapula together. Really felt it in my front delts.

I just got another Mother F*ing project dropped in my lap that is due on Dec 1st!!!! Basically I guess they are going to work me as hard as humanly possible before they f themselves by giving me the axe.

1:50 – Side Plank Dips 2 x 5

Up/Down Dog x 5

Superman x 10

Superman Legs only x 10; These were done one after the other with no rest. Back has been sore since I woke up this morning. Doing the side plank dip left side down was excruciating, maybe I should do the
superman first next time. Don’t know why they seem to help, but they do.

Up Do Pushups x 50; wide hands and elbows. Left shoulder a bit unhappy. Before standing I racked back into a Supplication pose stretch for my front delts and pecs. They feel pretty good right now actually.
I want to do something because in 15 minutes we are leaving for a team building event with the entire tax department. Free grub, so I want to be pumped for it.

11/16/2018 Friday

10:30 – Scapula Squeeze to Isometric Chest Squeeze x 30; I have no idea what to call this, it’s just a movement pattern more than anything, try to touch my elbows together behind my back and then touch them together in front
of my chest.

3:45 – The Departmental Thanksgiving spread was today from 1:30-012:30, so I loaded up on food, drove my blood sugar through the roof, and came back to the desk and just worked on the project I mentioned yesterday.
I have been too full (and busy) to worry about exercise. I still haven’t even started my journal entries which are due Monday. I am going to check my blood and do some knee pushups. 160mg/dl, not terrible, it’s finally coming down. An hour ago it was 295,
2 hours ago it was 296, 3 ½ hours ago it was 156. Geez to think that most people eat like this every single day, all day. No wonder everybody is obese. It’s not just the calories, but look at what the amount I ate did to my blood sugar. Imagine what the
average person is doing to themselves. Sure their blood sugar never gets that high because there body is compensating by producing its own insulin, but how much insulin is their body being flooded with constantly?

Pushup app x 10, 8, 12, 8, 12; never did full 2 in rest; max rom

Have a Great Day!

Cubicle Prisoner Workout – 6/7/2017

Murph Wednesday or Weird Wednesday

After waking up yesterday early enough to get to work by 7:30, I couldn’t fall asleep until 10:15 last night. There was a fair amount of tossing and turning during the night too, so not a great night. Still managed to get up a few minutes before 7 and get back to my cell by 8:00 this morning. Mega dehydrated during the night too, drank about 82 ounces of water by the time I got up this morning. My back felt ok upon waking, but at some point before leaving work I tweaked it bending down to pick something up. I was careful as usual, but sometimes that doesn’t matter.

Walking Lunge – 20; not quite failure, but form got really sloppy after 17 or 18

Thought I could make it without coffee, but no. So I did my walking lunges on the way to get coffee, and my back feels markedly better. I really feel it in my quads and butt too. I mean they are so tight I think I need to do a stretching routine right now! In fact, I will. 45 seconds on glutes and 30 seconds on Quads.

I took my last Prime Male this morning, but I don’t know if I want to cycle off on Murph Wednesday, so I brought my old bottle of Halotropin for the day just in case.

Have a Great Day!


Backpack Recovery Week 11/01/2018

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

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.


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!


Training for Week of 10/08/2018

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, work is sucking big time.

Arm Circumference: 14” left, 14.25” right

10/09/2018 Tuesday

9:40 – Seated Biceps Curl Purple Band x 25; slower pace, great form, good intensity, didn’t use the handles, held the bands themselves with them running along outside (pinky side) of hand, really great pump, challenging at the end.

10:20 – Went to workout facility

Experimented with the twisting lat pulldown, 70 lbs x 6/per side – just to see, someone was with a trainer using it too

Roman chair back extensions x 5 warmup, x15; legs bent

Vertical Leaps onto tallest platform x 3

Preacher curl 15 lbs x 25, perfect form, slow up on reps 20-25 and super slow down; reached definite failure

Gymnast Abs x 8

Stairs 8.5 floors x 2 for time, 1st set 1:43:34, every other step, 2nd set 2:21:14 every step, +2 floors to get back to my cell; 10:30 total time

20 minute rest

Seated Biceps Curl Purple Band x 25, regular speed, good form, great intensity, definite failure

Time for a shot of BCAA

12:00 – Bent over Hurdler Lunge x 25/side, focus on central Glute Maximus

Seated Biceps Curl black band x 8, couldn’t do full RIOM on most reps, but got as close as I could and failed on rep 8, had to really dig deep to get as much ROM as I did.

Air Squats x 20, great form, feet shoulder width, butt to heels, didn’t allow knees to flair out (tried to minimize abductor involvement),

12:20 – Lunch Time! Pastured hamburger patty, raw (uugh) broccoli, purple cabbage, purple onion, bone broth.


I didn’t get to sleep until midnight last night, full on family drama. I’ll accept 50% of the responsibilty, but I honestly think that may be a little high. Oh well, all is fine now. I’m really lousy at passing the sack test. I need to be more disciplined, but I’m working on it.

8:45 – Chair Dips x 60, tiny range of motion again. Usually I do these with my arms locked against my body, but I moved them away from my body for the last 15 or so.

Knee Pushups x 20, elbows close, really felt the burn in my triceps. Forearms started to get that numb feeling like the blood was cut off

It is now 10:43 and my Triceps feel pumped big time. I did some triceps flex a few minutes ago, but they already felt swole before I did them. My biceps feel really pumped from yesterday too. No Lactic acid soreness though. Also my glute maximus feel fairly tight at the very top just below my back. That’s a good thing, I haven’t been having any success targeting that area. I wonder which of the glute exercises yesterday contributed to this the most?

12:00 – Pushups x 42, med elbow, exagerated top of ROM (really working intercostals, prepping for plyopushups), almost fail, maybe had 45 reps in me, but I’m in my cube breathing like a bear after a chase. I got to 42 by just reminding myself that I don’t care if people hear me, doing anything worried about what other people think is a crappy way to live.

Horizontal Triceps Extensions Black Bands x 15, did purple first for 8 reps to warm up, maybe should have tried to et 18 reps but I was getting full range of motion

1 min rest

Pushups x 25, wide grip, not fail but super challenging, form started to get sloppy, shoulders felt like they might give

Horizontal Triceps Extensions x 20, Black band for 1st 10 then purple for 2nd, definite failure, I can barely type my hands are shaking so bad. I can definitley be proud of this 12:00 round.

1 min rest

Superman x 15, last 5 legs only

Up Dog Pushups x 71, wide grip, try not to allow back or glutes to assist at all, total failure on #72

Now for some BCAA!

10/11/2018 Thursday

Arms feel good and pumped! Feel some lactic acid build up in my chest. I feel like I want to work both of these areas again, they don’t feel like they can’t handle it, but I also know at my age recovery takes longer and I don’t want to be in an overtrained state and get no results.

10:45 – Bent Over Hurdler Lunge x 25/side

I’m really not to focused on my training today because I really need to take tomorrow off and the deadline is looming. Everything over the last two days has not been working smoothly, so I am really staying in my chair too much trying to finish. I think maybe I’ll watch a Michael Vazquez video for some inspiration.

10:55 – seated Scapular Dips x 75, feet elevated, strict form until # 70, near failure. The video helped

Seated Bows x 15, son’t want to frag my back before tomorrow morning.

Stiff Leg Deadlifts x 50, very good form. The approach is to move my hips back as far as possible focusing on keeping my shoulders in the same plane going up and down, like they are on a smith machine. Don’t lean forward, don’t let my shoulders go out beyond my toes. Don’t let me shoulders mover forward and back.

I was about to do shoudlers with one of the bands, but then remembered that I want to experiment with taking in protien before my workouts to see if it really does help build muscle more than taking it after workouts. Since it is “Tailgate Party” day at work, they will be feeding us and it is going to start soon so I don’t want to take any protien powder right now.

12:55 Hmmm, I didn’t think that through. I wasn’t thinking that whenever the company feeds us I eat about 3 days worth of food. Now I’m too stuffed to workout. My bak is really starting to ache again too. It is, no doubt in my mind, because I have been marathon sitting trying to meet this stupid f*ing deadline. Too much work!

1:55 – Side Delt Raises Purple Band x 47, total and complete falure on rep 48, really tried to get it too. Held it for seconds trying to power through

Power Walk 2 laps around the floor

2:22 – Rear Elbow Squeeze x 50

Seated Air Shrugs x 50

Have an Interview tomorrow with a different company

Have a Great Day!