Resilience

Backpack Training 9/4/2018

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3 and ½ weeks until we hit the trail. We will be going to Cross Timber Trail again, the same one we did in January. I’m a little nervous, the trip in January almost put me off of backpacking entirely. That was my first real backpacking trip and I was not prepared. We covered at least 20

miles (hard to say exactly how much distance because we lost the trail and had to find our way back).

About 3 weeks ago I started doing the stairs at work two days per week, 19 stories per trip. Last week I bumped it up to 28 stories on one of the days. Still not enough, but better than nothing. Today instead of doing stairs, I did alternating reverse lunges – 25 per side. I am also starting back on my cubicle prison workouts, but nothing like I was doing. I keep dealing with injuries. I have been dealing with some really persistent tennis elbow, and before that I had carpel tunnel syndrome. Before that I had gashed my hand open pretty good trying to break off a piece of Plexiglas for the back door (yes I scored it really well first, just not well enough). And then there is the back pain which got worse since my last updates …

9/7/2018 Friday

On Wednesday I had my back worked on by Aubrey. Before I went to my appointment I did some hamstring stretches, toe touches, a few air squats, about 90 secoinds of flat footed squating, and some pushups – regular, updog, and knee.

Yesterday I did updog (about 30 I think), knee pushups (about 30 I think), and regular pushups (about 10 I think) – all with tricep focus; chair dips ( I think a set of 50 and 30); and some isometric delt raises using the arms of my work chair for resistence. I don’t record any of these because work is so much more insane than it was when I started keeping track of my prison cube workouts and gym workouts. Injury-wise my body is finally back to where I could get into the gym again, but there is no time. Maybe I can do the last two weeks of the month some months, we’ll see.

Now for today.

8:45 – isometric delt raises x 50 (I say isometric because my arms don’t really move, but I am pulsing against the arms of my chair rather than holding constant)

9:30 – updog pushups x 50, focus on pec using wide elbows and hands

10:35-10:50 – stairs, 8.5 stories x 3, + 2 stories back to my prison cube; 90 degree squats x 10

11:25 – iso-delt x 60 seconds, dug really deep last 3-4 seconds

Knee pushups x 10 straight to pushups x 20, pec emphasis with wide hands and elbows

1 min rest

pushups x 20, fast

11:40 – lunch – 2 eggs and a little left over fajita(ish) pork

1:45 – standing posterior pelvic tilts x 30

3:35 – Iso-delt raise x 50, pushed hard

Rear delt iso-elbow squeeze against chair back (think seated row with elbows bent and arms parellel to floor)

Have a Great Day!

Lubimûr

Cubicle Prison Workout – 6/02/2017

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Freaky Friday

Slept really good for 10 hours last night, a lot of that time on my back, and my back felt great upon waking. Knee still tender, so I am wearing my copper knee wrap. My outer thigh is tender too, actually. I did overhead press before returning to prison this morning, it felt really good. Slight twinge in my elbow, so I’ll test it with some pushups or chair dips ;after. I may skip legs today, but I’ll do a test with lunges or something to make the determination.

So here’s the breakdown:

Dumbbell Overhead press before work – 15 lb dumbbells – 25 reps

Once back in my cell,

Neck Mobility, shoulder mobility, trunk mobility, calf stretch.

Chair Dip, feet on floor – 30 to test elbow and as a warm up for pushups

Rest

Checked blood sugar – 85, drink 1 serving of AminoLinx

Pushups – 40, reached failure at top of #40, Full ROM

Iso Chest Press for Upper pec – 45 sec, good burn

drink 1 more serving of AminoLinx

Rest

Iso Chest Press for Lower pec – 45 seconds

Chair Dip Feet on Desk – 25; super slow, pause at top, not to failure but epic burn

Delt Raise Purple bands – 30, good form, not failure but epic burn

Alternating Rear Lunge – 25; weak form, quads still weak, definitely harder in jeans that fit

Chair dip feet on Desk – 20; almost failure, super slow

Delt Raise Purple bands – 15, 3 second pause, 10 – serious burn

Checked blood sugar – 85 drink 1 serving of AminoLinx

3:45 Side Plank Dips – 10; slow and controlled, good ROM, felt like blood sugar was dropping again. Checked and it was 72, ate a Butterfinger Bite. Core feels really good.

Have a Great Day!

Lubimûr

Cubicle Prisoner Workout – Thursday 6/1/2017

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Woke up pretty stiff, but nothing out of the ordinary. Considering yesterday it was to be expected. My left outer calf was stiff getting out of the car upon my arrival back to the joint this morning, but it seems to be better ow that I’m more mobile. I really tore down my body yesterday, so I’m not sure what to do today. I’m thinking: Bicycle Crunch for sure, probably Hamstrings too to balance out the quad work I did yesterday. Possibly back and biceps at home tonight.

Neck Mobility / Shoulder Mobility

Hamstring Stretch

Rear Leg Lift – 25

Back Extension on ball – 25

Sitting trunk Twist on ball – 25

– Back popped, felt good

Bicycle Crunch – 60; muscular failure!

– Full extension of legs

– Lots of rotation

– Fast reps, hip flexors burning on 50-60, just as fatigued as abs

Standing Hamstring Curls – 50; reached failure

– Slow reps, right is weaker than left

Chair Dip with feet on desk – 25

Break

It’s been about 30 minutes, and my hamstrings are freaking wasted.

1:02 PM – left knee bothering me again, feels a little swollen, kinda aches. Ankle/top of foot may an issue too.

4:00 PM – Side Leg Lifts – 6, 30; Tough standing on leg that goes 2nd. It was almost muscular failure on standing leg!

6:00 PM Pullups at Home – 3.5, 3.5

Not full ROM, but just enough ROM to not call them partials. I used a different hand position.

I want to try one more set, but I feel like I may be trying to come down with something AGAIN! I did not get enough sleep last night, and what I did get sucked.

6:05 PM – Did 2nd set, 1 short ROM, 1 Full ROM, 1 sloppy short ROM and a sloppy ½.

6:45 Feeling some pain in left Brachialis / Brachiordalis (not sure which, possibly both).

Have a Great Day!

Lubimûr

Cubicle Prison Workout – 5/31/2017

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Murph Wednesday

Woke up this morning and back was a little achy, I didn’t sleep on my back much. Interesting thing, when I bent down (in my chair) to put my shoes on for work, my glutes were freaking insanely tight. Whatever I did yesterday really taxed them.

Calf Stretch/Quad Stretch/Hamstring Stretch/ Hip Flexor Stretch/Glute Stretch. Wow my glutes are tight.

It’s been over an hour since I stretched, the guard (my boss) showed up, and I’ve had to run to the bathroom twice because of that stupid leftover lobster I ate last night.

1 hours later

Shoulder Mobility/Stretch

Re-stretch Legs

Calf Raise Elevated (on a 2×4 I keep behind my file cabinet) – 24 left/27 right – these number were to failure

Hamstring Curls – 30

Glute Flex Standing – 30

Ankle Rotation (basically a mobility drill)

Murph – Exercises are done with no rest between movements, 20 reps each, 2 min for planks. The goal is to get 100 pushups and 200 squats, and 10 minutes of planks before the end of the day.

1st set – Air Squat/Pushup/Wide Stance Air Squat

-Dang, forgot to Plank! Plank – 2 Minutes. Shoulders and back fatiguing fast, not sure I can keep doing planks today.

2nd set – Pushup Plank/Air Squat/Plank/Wide Squat/Pushup; planks were 1 min each. Freakin plank is frying my shoulders.

3rd set – only did 1 min of regular plank, it’s too much; it’s holding me back on my pushups, my form is suffering.

4th – 6th sets – same. I am really sucking wind! The first 6 sets I did from 10:30 – 12:15

Re-warmup before starting again: knee bouncing and glute flex

7th – 10th sets – same. Left knee started feeling gimpy.

Have a Great Day!

Lubimûr

Back To it Tuesday

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Cubicle Prison Workout 5/30/2017

Just back to the cube after a 5 day weekend; lots to catch up on. Either Saturday or Sunday, I can’t remember which, I went to bed with my elbow area screaming in agony. I don’t know if I injured myself, or just worked some muscle(s) to the extreme. I do know how it happened: chambering rounds in my new toy. The charging handle on that thing feels like a hydraulic press. The pain was so bad that I had trouble fallen asleep.

Hanging Stretch (toe toucher stretch)

Glute Flex – 30 reps

Torso Mobility Drill – Trunk Twiss, Hip Circles, Rib Cage side to sides (from dance class), Hip side to side – 30 each

Plank – 2 min

Calf stretch / Calf raise (on floor) – 35 left leg, 38 right leg

Glute Bridge on Exerball – 50

Scissor Lunge – 25/side, Great form

Stiff Leg Deadlift – 50

Pushup – 40 – Failure at top of last rep, couldn’t even attempt 41

– Great form, paused for 1 breath at top of movement from reps 30-40

– Full ROM (nose touching ground)

Man, just finished pushup and my chest feels soooo pumped! No elbow issues.

Neck Mobility

Scapular Dips – 40, feet on footrest (elevated off of floor, legs straight)

Rotating Side Plank with step-through – 10

Isometric chest press – upper pec – 1 min

Delt raise w/Purple band – 27 Failure

– Perfect form, kept arms completely straight

Isometric Chest Squeeze – lower pec – 30 seconds, max intensity

Delt Raise Black Band – 12 total Failure!

– Good form

Have a Great Day!

Lubimûr