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Cubicle Prison Workout Week of 12/17/2018

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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

Cubicle Prison Week Of 12/10/2018

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Goals: 6 pounds of muscle by 10/01/2019; Still not sure what I weigh, some days I weigh 154, some days I weigh 150, so I think it is more realistic to pick a target weight instead of a number of pounds to gain. So my goal weight is 158.

Last Labs:

12/10/2018 Monday

9:50 – Seated Knee Raises x 25/side

– Seated Scapular Dips x 25; just warming them up;

– Seated Scapular Dips x 50, Feet on Mini-fridge; back arched, eyes up; good pump;

This is going to be a super busy week, I’m going to have to force myself to take breaks. I’m behind on my self-appointed timeline, and we have the departmental Christmas lunch on Thursday and a team building event at Top Golf on Friday. I am going to skip the Thursday lunch and I’m sure it will piss people off. There is just too much to do, in addition to the regular work overload that is. I have to build a return for a new location, I have to contact a state about a stupid f*ing collection letter for unpaid sales tax (as if), etc, etc. I’m trying not to complain though, it only hurts me. There are always options, you either do something about it, work toward doing something about it, or suck it up and accept it.

10:30 – Neck Mobility Drills

I actually had an almost crick in my neck Yesterday morning, reminded me of why I do these 5 days a week.

– Standing Torso Twist

– Twisting Chair Torso Twists

11:30 – BCAAs

– 100 Pushups App x 30, 25, 20, 15, 32 (supposed to do 40) ; Holy 5h1t that was tough!! thank goodness for the 2 min rest! Failed on #33, my whole body was shaking out of control. Technically I failed on the eccentric phase of #32, as I was coming down I lost it at the very bottom of the movement and just fell into the floor. 122 total pushups

– Rotator Cuff Abducted Horizontal Lateral Rotation x 25/side; used tape dispenser for weight;

12:20 – Pushups x 30; narrow hands; couldn’t stand the thought of that last session beating me, so I figured I’d squeeze out a few more just for the discipline of it.

– Now for lunch: a bratwurst and some broccoli, and green tea

12/11/2018 Tuesday

This morning while reading and journaling I did butterfly stretches again, not sure for how long. Also did some standing active stretching on my hamstrings for about 30 seconds.

8:00 – Curls x 15; 15 was close to fail on my left arm; using 4 reams of paper in my bag, so I guess that’s 20 pounds. No coffee yet; it’s hot in here too, wasn’t prepared mentally for that.

8:25 – Curls x 15 left, x 16 right; total failure on 16 and 17 respectively; full ROM, lockout at bottom of mvmt;

– BCAAs (½ serving)

11:00 – Shoulder Circles for Warmup, large and small

– Pushups x 60 (61?); wide hands and elbows; failure? Maybe had one more in me, but no way two more; just curious how many wide grip I could do in a row. Not bad after yesterday, it was my shoulders that gave out first; I am freaking starving.

– BCAAs (½ serving)

– Wall Jumps 1 x 25, 1 x 21; 1 minute rest in between; freaking exhausting! Personal best, had to stop at 21 because I got a stabbing pain in my solar plexus. For both sets I was sucking wind like I might pass out. I almost quit at 15 on the both sets, then again at 20 on the first set, and only managed to push further by visualizing the crossfit games athletes. I wasn’t planning to do a second set at all. My throat is on fire from sucking in that cold wind so hard and fast. I realized that in order to do this I have to arch my back, no rounding or keeping it neutral, that’s what causes me pain.

– Cat hang x 18 seconds; definitely wasn’t making it to 20 seconds.

– Light jog from doors of building back to where I left my badge; Doh!!

Note: before the pushups I walked down two stories to do them and then had to walk back up, and same with the wall jumps. Coming up after the wall jumps really gassed me.

5 min rest

11:44 – 200 Squat App x 13, 16, 10, 10, 13; 1 min rest between; Leaning back into at the very bottom (it like sitting into a chair) while flexing abs gives me better form, also focus eyes slightly downward not straight ahead, and feet shoulder width at max, maybe even slightly less like in between hip width and shoulder width.

12:16 – Triceps Flex x 30 seconds; flexed as hard as I could mentally, not very close to cramping though.

– Biceps Flex x 10 seconds; wow, may need to try that one again. No wait, coworker just bounced, so …

– Curls x 15 left, x 16 right; full ROM, last 4 on left and last 1 on right were cheats, big cheats on left. # 15 every time I tried to let go with my right hand the weight just dragged my arm down.

12:17 – lunch! Bratwurst, bone broth

2:30 – Neck Mobility – How could I forget??

– Seated Knee Raises x 25; extra wide knees and feet;

3:30 – Anniversary Celebration – they had a meat and cheese tray that I camped out by, loaded up on some calories and protein! Had about 8 or 9 slices each of pepperoni, Canadian bacon, pastrami, and probably 10 or 11 of salami. It’s funny too because earlier after lunch I began wondering if I needed to increase my calorie count for my training.

12/12/2018 Wednesday

Weight: 154 (fully dressed, t-shirt and light sweater, so probably ½ pounds or more in clothing)

Finally remembered to get on the scale this morning! Way overslept, got up at 6:45. I guess my body and mind finally had to just shut down after pushing so hard both mentally and physically. Essentially got 8.5-9 hours of sleep.

Muscles are feeling super pumped. My shoulder joints feel a bit weak and tender, like they aren’t going to survive much more stress, so I won’t be testing those waters today. Legs are slightly sore from yesterday, but it is one of those feelings where it will probably be worse tomorrow. Chest is just tight and swollen, looks kinda good not gonna lie. Biceps feel a little weak but not sore.

8:35 – Seated Scapular Dips x 50; back arched, eyes toward ceiling, shoulder blades pulled close together, feet on floor; front delts were really burning for some reason.

8:45 – Standing Bent Over Rows x 25/side; still using the bag with 4 reams of paper; just getting the feel for it, haven’t done this move in a long time.

9:40 – Seated Hamstring Stretch x 2 minutes; both legs at once

– Seated Torso Twists x 30; just trying to move, I feel like I could fall asleep any second.

10:15 – Elbow-Hinge Pushups Tricep Extension thing x 25; not sure what this exercise is, it’s like a pushup, but I’m trying to only move at the elbow, not the shoulder joint so that the pec isn’t involved in the movement. My hands on desk, elbows locked into my sides, bend elbows to lower my body toward desk, then push my boy up arching my back using only the triceps. I’m not sure I’m doing a good job describing this.

Yesterday I was thinking about my legs being too skinny, and that I want them to be bigger. I was also thinking about that in contrast to doing the stairs so I can handle our backpacking hikes better. A couple of thoughts occurred to me: First, more muscle on my legs gives me more to work with. Cyclists and runners now incorporate strength training to improve their performance. Second, I’ve never been an endurance guy, I think genetically I just have more fast twitch than slow twitch fibers, so I may never be able to match the endurance of the other guys. But if I am stronger my pack weight will be less of an issue, and I may be able to use that to keep pace. After all, we aren’t doing purely endurance, we are doing it under loads.

So I have this dilemma, I feel like I may want to do the stairs today but I don’t want to interfere with my muscle and strength gains. But then again, I’m not lifting heavy, nor have I achieved muscular failure yet. Most of my leg workouts are high rep, so how is doing 60 squats any different from doing the stairs?

10:30 – Neck Mobility Drills; woke up in the middle of the night to drink some water and noticed my neck seem a little stiff from sleeping in the same position for an extended (longer than normal) period. I’s fine this morning, no crick in my neck, but need to stay ahead of that.

10:54 BCAAs

11:15 – Stiff leg Deadlifts x 50; arch back, come ups as fast/explosively as possible;

– 200 Squats App x 13, 16, 11, 11, 20; did odd # sets narrow feet, takes more focus to push through glutes, kind of uncomfortable in my lower back. Too much stretch maybe?;

10 min rest (actually finishing a return and printing it off)

11:40 – Superman x 20;

– Up Dog Tricep Extension 2 x 25, 2 minute rest; same as the thing above, start on the ground like the sphynx, straighten elbows to lift yourself into the up dog position without moving your shoulders or engaging your pecs; second set was brutal; experimented with hand placement, no conclusions yet; felt the burn right above the elbow (tendon?); it seems much harder with elbows closer to body then when upper arm is perpendicular to the ground, feel it more in the belly of the triceps but elbows burn worse (I think)

11:57 – Seated Tricep Dips x 40; short ROM, feet on floor; If I do the short ROM and keep the handles of the chair close, the chair doesn’t make as much noise.

12:00 – Lunch!! Bratwurst, some chicken breaded with rice flour, bone broth. I’m out of veggies, need to buy more. I know, I’ll take some Organifi. I always forget I have that in my mini-fridge.

2:35 – biceps flex x 50; just flexing, nothing intense; I know I am most likely outside of the muscle protein synthesis window.

– Biceps Flex x 30 seconds;

3:40 – Standing Bet Over Row x 50; 4 reams of paper; left side is either weaker, or my form is different.

4:05 – Seated Chair Dips 1 x 25, 1 x 12, 1 x 20; feet on floor; 1st set short ROM, 2nd and 3rd full ROM; no rest between 1st & 2nd set, 2nd was burning so bad I reached mental failure. Final set I wasn’t going to let that stop me, so I dug deep and pushed past, 20 was almost failure physically, maybe had 2 more in me.

– Another ½ serving of BCAAs

12/13/2018 Thursday

I had a rough low blood sugar incident this morning, I wonder if this new monitor I’m using gave me a bad reading or maybe the test strip was defective. I got a high reading upon waking, it kind of surprised me. I took a normal amount of insulin, wondering if I took enough, and two hours later I was crashing hard. I drank a protein shake, then some apple juice, then 2 Halloween sized Twix, then a protein bar. After about 20 minutes or so I was good enough to drive to work. I still have brain fog almost two hours later.

8:40 – Isometric Seated Row (no weight) x 40 seconds; just assumed the seated row position and pressed my elbows into the back of the chair

– Seated Dips x 25; short ROM, feet on floor; just trying to activate the muscles to transport more nutrients in

– Seated Scapular Dips x 50; shoulders rounded forward, looking down,

I am so tired and burned out, I don’t know if I can do any training today. I can’t even think of what I would want to do if I could. I’m going to make a cup of coffee and then at least do some “do anything” moves.

10:35 – Neck Mobility; Torso Mobility;

– Standing Hamstring Stretch; pretty sore and tight from yesterday;

Watched 30 seconds of a Mat Frazier documentary

– Handstand x 30 seconds, had to stop all the blood rushing to my head;

– Handstand pushup x 1½

– Updog Pushups x 50

– Pseudo-pushups x 9; total failure on 10

12/14/2018 Friday

Slept like a rock last night. My back is super grumpy this morning, I’m hoping it will loosen up with some activity.

8:10 – Bench Tuck x 15; just getting the body warmed up; I’m going for a great day today and fitness is a big part of that!

– Seated Bowing x 25; Rounded back Stretch; neither seems to be helping

8:20 – BCAAs – ½ serving; still going for it

8:25 – Supermans x 15; that was interesting, I almost failed on rep 1, I could barely move at all. Pushed through though;

– 100 Pushups App x 25, 30, 20, 15, 40; I did it! Had to dig super deep, watching the Mat Frazier documentary helped a lot, just kept focusing on him about to puke in front of a fan. On the last set I had to pause for 2 full breaths at the top of the movement from like #25 on.

– BCAAs – another ½ serving

Walked to the 7th floor of the tower to get our calendars for 2019, +2 floors to get back to my desk.

10:15 – Bicep Curls x 18 left, 23 right, 8 left; reached failure on all sets

1 minute rest

– Seated Concentration Curls x 8/side; partial reps, not fully extending (the bag handle is too long to get full extension); failure

2 minute rest

– Biceps flex x 30 seconds

The seated curls tell me that the weakness in my left arm is at the bottom portion of the movement.

10:50 – Pushups x 53; medium elbows medium hands; failed at the end, didn’t even try to do #54, just gave out at bottom. Really sucking wind too, had do pause for a breath between each rep after #25

5 minute rest

– Up-dog Tricep extension x 20; first 5 were in sphynx position, the rest were elbows against body; the burn in elbows was insane

I’m off for some free lunch at the departmental Christmas party at Top Golf. Gonna get my calories on!

I Am Building A Life of Fitness!

Have a Great Day!

Lubimûr

Back to Training Week of 11/12/2018

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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
together?

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

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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!

Lubimûr

Backpack Recovery Week 11/01/2018

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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!