Falling Off The Wagon

Wow what a crazy couple of weeks. Until this past Tuesday I hadn’t done any type of training since the week of Jan 22.

The weekend of the 25th – 27th me and the guys went backpacking on the Little Bugaboo Hiking trail in Oklahoma. So technically I guess you would say The last day was Sunday the 27th. It was actually more than just that trail, we started off on the South Rim trail which is only about 3.3 miles, then we veered off to the Bog Spring Trail which is about 2.1 miles, that took us to the Hog Camp trail, Then on to the Hunter Cabin trail, then on to the North Rim trail, then I’m

not sure where we ended up. We also lost the trail on n the North Rim Trail and had to bush whack down a ravine and back up the other side. We had ended up in a dry water runoff bed thinking we were still on the trail. It was a long, steep hike back up to the trail. I can’t remember if we followed the North Rim trail all the way to our final camp site or if we ended up on Wildcat trail. I’m pretty sure we didn’t take Wildcat though. It got pretty hairy about this point, and we were bushwhacking a good part of the way. There was a water crossing which was pretty manageable. The last day coming out we didn’t have far to go, but it was all up hill. Every step. Not sure about total miles covered, but it was definitely more than the 11.2 “official” miles.

Anyway, I had a job interview on Monday morning, and I closed on my refi in the afternoon (I had to move from a 20 year to a 30 year mortgage in an attempt to lower my monthly expenses – the fewer expenses I have, the more freedom I have). Monday afternoon I started coming down with a mild head cold. Tuesday and Wednesday there was no way I could make it in to work. Came back on Thursday but felt like hell. I have been trying to shake it ever since. It has been lingering in my throat this whole time. I’ve been taking in excess of 5000 mg vitamin C every day, along with Noni extract, Airborne, some zinc (not a lot, I need to get more), and plenty of garlic, onions, and habaneros. It is February which means the hardest work month (because of the shortest closing time frames) of the year. Although this year January was just miserable too. Last week I worked 12 and 13 hour days. The warden still acted like I was a lazy slacker. I’ve completed all of my returns ahead of my deadlines by 1 or 2 days.

So Tuesday (2 days ago) I did a set of 40 air squats just to try and get moving again. I felt much better yesterday and did some chin-ups and 15 lb dumbbell curls. Today I have done some up/down dog movement for a set of 25 and I did 40 narrow hand pushups. It is insane how fast you lose progress at the age of 52 when you stop doing it for any length of time. I’m curious to see how long it will take to get back up to the levels I was hitting before I got sick. Right now there is no way I can even attempt to do a wall handstand, and I’m not pushing myself hard on the other movements right now either. It’s even a challenge to get myself mentally pumped even watching my motivational videos. Next week I should be close enough to 100% that I can start pushing myself again.

Have a Great Day!


Random Just do SOMETHING Movements

Here are some things to do when you have absolutely no energy, feel like hell, are too dang tried to find any motivation whatsoever, are practically falling asleep at your desk, or have had an intense week of training and just need something to stay active.

Pick as many or as few as you want; do them at any intensity level you want. These are simple movements that can be used just to stay mobile and don’t have to take hardly any time at all. It’s better to go easy than to be sedentary. Just get some blood flowing, you’ll get back to training for your escape tomorrow. It’s ok.

Calf Raises

Arm Circles

Neck Mobility Drills

Seated Scapular Dips

Hip Mobility Drill

Touch the Floor While Seated

Torso Twist – seated or standing

No Weight Delt Raises (like flapping your wings)

Isometric Chest Squeeze

Up Dog, or Partial Up Dog with hands on Desk

Biceps Flex

Rear Pec Deck Motion

Triceps Flex

Seated Knee Ups

Glute Flex

Iso-Seated Row pressing elbows into chair back

Have a Great Day!


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!

Trying To Get Back Into the Swing of Things

Not sleeping well, dreamt last night that I overslept for an interview. My VP was there and she was pissed, it was supposed to be some kind of conference call that combined an interview with me trying to explain what went wrong and why it wasn’t my fault. We were rushing around, I still had to shower, I left my clothes at the hotel and the clothes I was wearing were gone. Then I found some pajama pants but that wasn’t going to be acceptable… Just a feeling of desperation. Probably stemming from the fact that things have gotten worse; I am probably going to lose my job over this. It will be a miracle if I am employed in January

11/05/2018 Monday

9:25 – Seated Scapular Dips x 50

1:30 – Flat foot squat x 1 min; toes straight ahead, knees hip width, knees in line with feet

Stand straight up

Flat Foot Squat x 1 min; toes slightly out, feet slightly wider, knees flared out

Up Dog off of desk x 45 sec

2:25 – Neck Mobility Drills

Torso Mobility Drills

Bent Over Rear Leg Lifts 2×15/side; don’t arch back; pull legs straight back, don’t let them veer to the side.


2:30 – Rotating side planks with lat pull x 20/side;

This is basically starting in the pushup position and then rotating to the side up onto one arm while pulling the opposite elbow up in a lat pull motion.

Neck Mobility

I have so much on my mind, and work is so busy, that I have just been in a funk. I stayed up last night watching the Monday night game and I have been trying to discipline myself to get up earlier in order to do what it is going to take to succeed in the storm I am facing, so I am super tired On top of that it has been cloudy and rainy so much over the last few months it’s hard to get motivated. I need the sunshine, I am a child of light.

I didn’t think I’d be able to motivate myself to do anything training-wise today, but I managed to dig down deep and tell myself to just do something! It doesn’t have to be noteworthy or record breaking, but damn, am I committed to being fit after 50 or not? Just sitting in this chair slaving away isn’t anything I can count on. My health is paramount whether I’m employed (or appreciated) or not. Plus Nutritional health and fitness is a passion. I would really love to be able to help others do this someday, but I need to walk the walk and have results to show it is possible. Am I going to doom myself to being one of the 99% that aren’t willing to do what it takes? As Will Smith said (and I’m paraphrasing), with everything going on, am I really going to kick myself in the balls??

11/07/2018 Wednesday

One thing I need to remember is that even on an extremely off day I can still do something, like yesterday. Just doing some neck and hip mobility drills matters. I also need to remember that I can just do some flexing. That is a million times better than nothing. It keeps the muscle tissue active and does help get the blood moving at least a little.

I am taking it easier today because I can feel in my throat that I’m starting to come down with something. Maybe that’s been my problem all week.

10:00 Stairs 2 x 2 stories;

11:00 biceps Flex 2 x 10

Triceps flex 1 x 15

Neck Mobility

1:20 – Biceps Flex x 25

Triceps Flex x 25

Really feeling under the weather. Had homemade soup for lunch with some pepper mash in it, and some tea. I have taken a zicam and 2000 mg vitamin C so far.

4:00 – Stairs 3 x 2 floors

11/09/2018 Friday

Did pretty much nothing but slave away yesterday. Just a guiling f*ing day! I did do the stairs once, 8 floors up and down, plus neck mobility.

Today I Plan to do more. I have been waking up around 5:45 to let the puppy out and when I come back to bed I am putting a couple of pillows in front of me while sitting criss-cross apple sauce (I know!) and laying my head on them for a good 20 minutes or so for some lower back stretch. Then I lay flat with a pillow under my knees and fall back asleep for about 20-30 minutes. I hope this is helping with my flexibility, I think it is.

I am about over this damn broken middle finger, it is driving me crazy. I’m going to start pushing myself on my cubicle prison workouts despite this limitation. I can’t let myself fall apart so I can be a greater contributor to big pharma’s coffers. I refuse to become “institutionalized”.

11:45 Finally getting around to it.

Shoulder Circles x 50 front and back

Rear rhomboid Squeeze x 25; this time instead of pressing my elbows into the sides of my chair back I tried to touch my elbows to each other behind my back; didn’t feel it in my rear delts at all.

12:40 – Knee Pushups x 32; narrow hands and elbows; shoulders fatiguing big time, barely even felt it in my chest. It’s like I haven’t done pushups in 10 years. Man, it’s insane how quickly you lose your fitness with any kind of setback or time off once you are over 50.

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!