Squats

01/07/2019 Monday

Goals for today: Squats, Scapula, triceps

10:35 – Seated Scapular Dips x 50; just warming up.

11:00 BCAAs

11:30 – Squats x 86 (I think); walked down 2 floors, then back up and back down, then squats; started out at parallel, then went below after around 25 reps; started to approach failure, there’s a chance I could have made it 100 (15 more reps), maybe.

– Sphynx Stretch for 30 seconds

– Sphynx Triceps Extensions x 35; couldn’t take the burn in my elbows; walk back up 2 floors

These were all done with no rest.

12:05 – Toe Touch 2 x 25; 30 second rest; feet shoulder width (or more), round back, pause at bottom rather than top, explode up quickly;

Lunch: Brussel sprouts with onions, sausage, and turkey stock

4:05 – Seated Scapular Dips x 100; feet on floor;

– BCAAs – ½ serving, wait 5 minutes

– Squats x 50; same as before, this time skipped a step coming up both times. Wanted to do triceps too but blood sugar is dropping.

Going to eat the rest of my luch.

01/08/2019 Tuesday

Goals for Today: Squat App, Back

8:40 – Torso Twists

– 200 Squats App x 16, 19, 15, 13, 22; Narrow feet (hip width, maybe a tiny bit less); But well below parallel, close to heels on most reps.

I changed the daily goal from shoulders to back since I will be working from home this afternoon because I can’t do back at work.

10:30 – Neck Mobility Drills

01/09/2018 Wednesday

Goals for Today: Stairs, Shoulders

I may do something else other than stairs. I need to do them badly because I haven’t been training on the stairs and I am backpacking Little Bugaboo in Oklahoma on the 25th. But I say am so completely drowning in work, that I hate to take the 25 minutes it takes to do the stairs. I’d rather do a bunch of 2 minute moves throughout the day. IDK, I’ll play it by ear.

I am also torn with whether to do shoulders or pushups today. I haven’t done pushups at all this week, and shoulders get worked when I do pushups and back, which I did yesterday. I almost completed the Day 1 for the Pull up App. I did 2, 1, 1, 2, 2, but the last one is supposed to be 3. I am still curling my knees up when doing them though, and I can’t do most of the pullups without doing that, which means I’m using other muscles to cheat myself up. I don’t think I’ll move on to day two until I can do it without “cheating”.

My coworker is coughing her lungs out, an she has a fever. Her husband is home with a fever from an inner ear infection, and her 7 year old has influenza A. oh the joy. I’ve already had 3000 mg of Vit C + noni extract, and it’s not even 10 AM.

9:50 – Neck Mobility

– BCAAs + NOS Blast Preworkout + ACV (Apple Cider Vinegar)

10:05 – Handstand Press x 5, 3, 2, 90 second rest between sets; absolute failure on each one. On first set I didn’t think I could even descend after rep 5, came down a little fast, but I got that extra eccentric contraction in!

10:45 – Pushups x 43; almost failure; Narrow hands, shoulda done wide, my triceps and shoulders just started shutting down.

3:35 – Pushups x 61; Wide hands and elbows; total failure. Wasn’t sure I would get rep 60, but managed to squeeze it out and then somehow got 1 more. I was going for more than that, but everything just quit coming down from #61.

– Wall Handstand x 24 seconds; maybe failure, I got the sensation I was about to collapse onto my head, like my muscles would give me no warning. I did push away from the wall near the end and free handstand for about 2 or 3 seconds.

1/10/2019 Thursday

Greatness isn’t for the chosen few. It’s for the few who choose

Goals: Squats, Hamstrings

9:05 – Seated Knee Raises x 50/side; knees wide to focus more on inner flexors; good burn

– BCAAs + ACV

10/05 – Wall Handstand x 45; actually held handstand for 4 seconds before falling, kicked back up to wall immediately

– Squats x 100!!!; normal stance, but to heel (at least as close as my flexibility will allow)

1/11/2019 Friday

7:45 – BCAAs

– 200 Squats App x 19,22, 16, 16, 24; narrow feet, butt to heels; oh man that was tougher than I thought it would be! Legs are quaking, sucking wind.

Have a Great Day!

Lubimûr

12/17/2018 Monday

8:50 – Squats x 90; Medium wide stance, (shoulder width); good form, slow and steady; parallel or slightly beyond; not failure, but got really difficult; Breathing too heavy, it’s too hot in here, I feel a little pass out-ish, not hydrated enough; planned to do 50

10:25 – BCAAs

10:35 – Handstand Pushups x 5; total failure on last rep, didn’t make it 100% to the top; hands were shoulder width, I was about 0 inches from the wall I’d guess.

30 second Rest

– Wall Handstand x 20 seconds; very intense, had to stop, blood rushing to head, arms shaking; don’t know if I could have made it to 30 seconds;

I wonder if I was too far from the wall, and that made it easier? I was more angled than straight up and down. I did the handstands in the stairwell, and walking down two floors my legs were a bit shaky from this morning’s squats. Bravo me!

11:20 – Iso-Side Delt Raises x 30 seconds; pressing against arms of chair; pushed hard;

11:40 – Lunch – homemade turkey soup with stock and meat from thanksgiving. This is significant because the turkey was a Mary’s pastured turkey.

12/18/2018 Tuesday

I am Fit after Fifty

My upper chest/front delts are really tight from that handstand work yesterday. I slept like a rock last night for 9 hours solid. Didn’t wake up until 6:30 AM. I just did a set of 10 pushups, just to see, and they were pretty tough. I’m not sure what my plan of attack will be. Should I attempt the pushup app, should a maybe stick with updog pushups? I think I’ll try the updog and see if that warms me up enough.

8:38 – BCAAs; a coworker noticed me taking the BCAAs, that was kind of motivating. Now I feel like I need to do something to be legit taking them. I am not a poser.

8:41 – Updog Pushups x 25; had to stop because I heard boss lady get here early! They felt pretty good though, once I got limbered up. I did them fairly slow, focusing more on the stretch than the contraction. Also visualized pushing the floor away from me rather than pushing myself off the floor.

9:20 – Pushups 1×40, 1×25; did these in the stairwell for privacy, set 1 was almost failure, I had to stop because I lost my concentration and almost fell over. Took a 1 minute rest between sets and walked up the stairs 2 stories then back down. 2nd set was total and absolute failure. I barely got rep #25 out, I was stuck at the bottom, just kept pushing, go part way up, then a little more, and then with a roar hit the top of the rep. I had to get on my knees immediately or fall flat on my face. Literally.

I was almost at failure at the bottom of every rep after #21. This is probably the deepest I’ve dug this year, maybe ever while at cubicle prison. I walked back up the two stories to my floor, and at the very top step I had to sit down because I felt like I was going to black out. It took me a couple of minutes to get back to my feet. Back at my desk I checked my heart rate and it was about 165 bpm. I’m sure I wasn’t properly hydrated for that level of intensity. I wasn’t planning to push that hard.

9:30 – More BCAAs and agua.

10:30 – Neck Mobility Drills; Shoulder Mobility Drills;

11:55 – Pushups x 60; medium hands and elbows; total failure again; there is no way I could do these at my desk, I am breathing and grunting and pushing like I would in the gym. I don’t care if someone hears me in the stairwell. I can’t believe I got to 60, at 30 I was telling myself just make it to 50, at 50 I was like “just 1 more, shoot for 55”, at 55 I just went for the impossible, push until I break. It took 4 minutes to walk downs the stairs, grind out the pushups, and walk back up. This time after doing the pushups I tried to catch my breath a little before climbing the stairs.

I can’t believe how deep I have been able to dig today, I mean really pushing past my limits. Work is just sucking the last two days too. I am supposed to leave today and not come back until the January 2nd , and the warden just keeps finding all this tedious bullshit to do to keep interrupting my deadline driven work. She’s just looking for things to stress about instead of coasting into the break we all so desperately need.

12:13 – Updog Tricep Extensions x 25; elbows close to body; failure on these too! I am crushing it today!

6 mi break

– Seated Tricep Dips x 25; Full ROM, feet elevated on mini-fridge, very near failure, I could count it as a fail, but I think I lost my focus and just crashed down but could have gotten 1 or maybe 2 more;

Lunch! – Homemade Turkey Soup, Organifi,

2:45 – Single Leg Standing Calf Raise 1x 30, 1 x 20; basically super-set them, moved from one leg to other and back nonstop. Reached failure on each set, had to pause near the end a couple of time on the left leg to finish the set.

I think this is how I am going to approach calf training: pick a total number of reps I want to hit, and just start grinding toward them until I hit it no matter how many sets it takes. I think I’ll do this every day too. I seem to remember back in the day reading that calf muscles recover very quickly. I’m also going to focus less on my outer calf, not try to be so balanced. The bulk of the muscle is toward the inner leg, so if I want my kids to stop telling me I have starving prisoner legs, I need to focus on the bulky part of the muscle. This means at the top of my movement picture a ballerina going up onto her big toe.

I’m sending this one off on a Tuesday because I am leaving today and not coming back to the prison until the new year. I’m going to be focused on some important things over my release, so I may not be too diligent with my updates.

Have a Great Day!

Lubimûr