Work Outs: June 5 – 11, 2022 (A Camel-Themed Birthday)

I had a birthday this week, which was fun since my husband and I make a big deal out of those days. We happened to watch some random video about camels about a month ago, and I had forgotten all about it, but we had a conversation where I told the story about how in Kindergarten I found out that camels were called “ships of the desert,” which led me on a youthful quest to get my hands on anything I could to learn more about camels.

To this day I have a soft spot for camels. My husband had no idea and he thought it was funny that this never came up after being married for going on 30 years now. So he came up with the idea of a camel-themed birthday. đŸȘ

Sun, June 5th

Rest Day.

Calories: 2000, Protein: 101 g.

Mon, June 6th

We followed along with The Jack Lalane Show (DVD 5, Episode 1) shortly after waking up. In the evening, I did two hours of wrestling referee training for two hours, and some stretching.

Calories: 1997, Protein: 130 g.

When I opened this card over breakfast, it hadn’t yet dawned on me that this was going to be a camel-themed day but I did get quite a laugh*

Tues, June 7th

(Morning) Leg Day at the Physical Therapy Office: I warmed up on their recumbent bike.

  • Rocker Board Balancing (feet together to make it harder): 2 sets x 1 minute
  • Calf Stretches (both legs): 2 sets x 30 seconds
  • Played toss with a 4 lb. ball for about three minutes while standing on dyna pads.
  • (Tri-Set) Monster Walks (blue band, forward and backward): 2 sets x 10 reps +
    • Lateral Walks (blue band, each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • Step up with Knee Raise and Raise 6 lb. Ball (each leg): 2 sets x 10 reps
  • (Super Set) Standing Hip Abduction (green band, ea. leg): 2 sets x 10 reps +Standing Hip Extension (green band, ea. leg): 2 sets x 10 reps
  • Bird Dips (12″ block when needed for balance, ea. leg): 10 reps
  • Seated Leg Press: 335 lbs x 2 sets x 15 reps
  • I finished with some stretching, ice, and electric muscle stimulation. The therapist also did some ultrasound therapy on my knee.

(Evening) I went to wrestling referee training for two hours. Got a lot of in-ring time and I think it was a particularly good session for me.

Calories: 2000, Protein: 128 g.

He bought me a couple of nice t-shirts. Some of my old ones were starting to show their age so he asked me what I wanted for my birthday, I said, “Maybe a couple of t-shirts.” I was thinking of something a bit more generic, but I really like his choices! I wore the one on the left when we went out to dinner.

Wed, June 8th

(Wake-up) We followed along to The Jack LaLane Show this morning (DVD 4, Episode 3).

(Morning) Back Day at the Physical Therapy Office. I warmed up by doing some dynamic stretching and light calisthenics. The therapist did some ultrasound therapy and massage before I began exercising.

  • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
    • Shoulder Extensions (purple band): 2 sets x 15 reps
  • Cheerleaders (pink band): 2 sets x 15 reps
  • Bilateral External Shoulder Rotation (green band): 2 sets x 15 reps
  • (Super Set) One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 10 reps +
    • One-Handed Pulldowns (each arm, cable): 2 sets x 17 lbs. x 10 reps
  • (Super Set) Prone “M’s”: 0 lbs. x 15 reps, 1 lb. x 15 reps +
    • Prone “T’s”: 0 lbs. x 15 reps, 1 lb. x 15 reps
  • One-Handed Bent Over Row (each side): 12 lbs. x 2 sets x 15 reps
  • Serratus Slide/Clock (orange band): 2 sets x 15 reps
  • Standing Windmill Stretch: 2 sets x 10 reps
  • Zottman Curls: 15 lbs. x 3 sets x 10 reps
    • I did these while I was waiting for the therapist to set up for the ice and EMS.
  • We ended with some stretching, and ice with electric muscle stimulation. I also did some leg stretches and a set of Single Leg Raises (each leg) while I was icing my back. I learned this exercise yesterday during leg PT.

No idea what I consumed for calories today. Probably around 3000 and lots of protein. We went out to dinner and I had a lovely t-bone steak for the first time in a couple of years. (First steak, not first time going out to eat.) We couldn’t go out to celebrate on my birthday because of our schedules that day.

I ended up having a single piece of chocolate cake with vanilla ice cream at the restaurant, rather than a whole cake. The idea was to celebrate the day and get right back on my food plan the next day rather than having a bunch of high-calorie leftovers lingering or being forced to throw away a bunch of food. My husband said that if I had a cake, he was going to have a bakery make a cake that was in the shape of a camel or at least camel-themed. He really went all out.

He found these two camels at a local silver shop. They were being sold to be attached to a charm bracelet but he had the clerk turn them into earrings instead. Pretty fancy!

Thur, June 9th

I needed a rest day from all the festivities yesterday. I spent quite a bit of the day working on the next anthology that I’m planning to publish in October.

Calories: 1995, Protein: 129 g.

The final piece in this birthday tour de force is the interesting item to the right. Hubby didn’t know what it was other than he thought it was cool and had a camel on it.

In fact, at least according to the lady at a local shop I like to go to that sells mystical stuff, it is a ward against the evil eye. I found a nice place in our dining/game room that I thought could use such a talisman. When one of us loses a particularly hard-fought game of chess or I’m “cheating” at Parcheesi again because of my preternaturally timely lucky die rolls, there are occasionally some hard looks that it might not hurt to have some protection against!

Well, it was awfully sweet of my husband to make my birthday such a fun day. I am planning to make his birthday fun too, though I didn’t go with a theme. Maybe I will next year though it probably won’t be camels.

Fri, June 10th

(Wake-up) We followed along with The Jack Lalane Show (DVD 5, Episode 4).

Still didn’t have too much energy (Wednesday as it turns out was quite the party, lol) but I did do a little much-needed yard work in the morning before it turned hot outside.

Calories: 1997, Protein: 105 g.

Sat, June 11th

We went for an afternoon walk in the forest that lasted about 90 minutes.

Calories: 2000, Protein: 122 g.

I was the same weight this as last week. My total loss is 21.5 lbs. over seventeen weeks for an average of 1.26 lbs/week. My calorie intake for the week was probably between 16,000 and 17,000 calories.

* The card was funny, but what made me really chuckle (inwardly at the time) was the fact I purchased exactly the same card for his birthday, which is a few weeks after mine. I’m looking forward to seeing the look on my husband’s face when he opens his card a few days for now.

Work Outs: May 22 – June 4, 2022 (Pandemic Board Game, Wrestling Show Gargoyle)

I ran across a picture on my old phone picture roll from when I played my first game of Pandemic with some friends, and I thought I’d share it since the game was fun. Pandemic is a cooperative game where the players try to eradicate four diseases pictured at the bottom of the map. The game is lost when the player deck that everyone draws from runs out or if any one color for the little disease cubes (see the unused ones in the jar lids to the right) runs out. So there is both a strong time and resource management aspect to the game.

This is a picture after the four of us won the game.

During the game, each player can take up to four actions and do things like spend a card from their hand to move to the city on the card, remove disease cubes from a city, which represents curing or partially curing an outbreak in a city, and so on. Each player character also has a special role–I played the “Operations Expert.” This specialist can build research centers easier than other players, which are the little white building tokens on the map. These centers are useful because everyone can use them to move around the map more easily by moving from center to center. A big part of winning the game is having the right person at the right place at the right time so anything that can make moving around the world more efficient is a good thing.

I found the game to be fun in that the rules weren’t hard to pick up but there is a lot of strategy and tactics, which makes the game both hard to master and affords a lot of replayability, even without the expansions. One thing about Pandemic, which a lot of cooperative games share, is you have to play it with the right type of players who don’t try and take over other players’ gameplay because they get too wrapped up in beating the game.

So, if you are looking for a fun, cooperative game that isn’t easy to win consider giving Pandemic a try. The game took us about two-and-a-half hours to play with two players (I was one of them) who had never played, one who kind of knew the game, and one veteran.

Sun, May 22nd

We followed along to The Jack Lalane Show (DVD 1, Episode 3) shortly after waking up. Afterward, I did some stretching and foam rolling work. I also used the balance board for 1:15 minutes.

My IT bands have been tight lately from all of the work they’ve been getting with physical therapy. The foam rolling helps keep them loose and I know a couple of stretches, but I wanted to learn some more so I poked around and found this page, which was helpful. What I found particularly useful was I learned how to stretch the area from a number of different positions instead of just going to the same default one or two that I already know.

I stretched and did some more restorative work in the evening as well.

Calories: 1998, Protein: 102 g.

Some of the gaming bourbons one of my friends brought home from his desert southwest trip.

Mon, May 23rd

  • (Wake-up) We followed along to The Jack Lalane Show (DVD 1, Episode 4).
  • (Afternoon) Leg Day at the Physical Therapy Office: I warmed up doing dynamic stretching and light calisthenics.
  • (Super Set) Rocker Board Balancing: 2 sets x 1 minute +
    • Calf Stretches (both legs): 2 sets x 30 seconds
  • Monster Walks (blue band): 2 sets x 10 reps
  • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • (Super Set) Seated Leg Press: 335 lbs x 2 sets x 15 reps., 350 lbs. x 15 reps +
    • Step up with Knee Raise and Raise 8 lb. Ball (each leg): 2 sets x 10 reps
  • Bird Dips (each leg, down to 12″ box): 2 sets x 10 reps +
  • (Super Set) Standing Hip Abduction (green band, ea. leg): 2 sets x 10 reps +
    • Standing Hip Extension (green band, ea. leg): 2 sets x 10 reps
  • Played toss with a 4 lb. ball for one minute while standing on dyna pads.
  • I finished with some massage, stretching, foam rolling, and electric muscle stimulation.
  • (Evening) I went to wrestling referee training for two hours. I was feeling pretty froggy and ended up doing a little bit of very light wrestling stuff too. I stretched in the evening, as usual, before sleep.

Calories: 2159, Protein: 186 g.

Tues, May 24th

  • (Wake-up) I did the balance board for 1:30 minutes, then the Recumbent Bike: 30 Minutes, RPMs 75+, Manual Program, Level 7. I bumped up the RPMs to 80+ for the last 6:30 minutes. Afterward, I did some stretching.
  • (Afternoon Workout) I warmed up with some light sets with the weights, dynamic stretching, and indian club work.
  • (Super Set) Arnold Press: 20 lbs. x 5 sets x 15 reps +
    • Set #1: TKD Low Block (each arm) x 20 reps
    • Set #2: 1 lb. Indian Clubs x One Minute
    • Set #3: Dead Bugs (2-ct) x 30 reps
    • Set #4: Chest Press from Horse Stance (10 lb. mace) x 20 reps
    • Set #5: Joust (10 lb. mace) x 20 reps
  • (Super Set) DB Bench Press (no feet): 25 lbs. x 3 sets x 15 reps, 30 lbs. x 13, 10 reps +
    • Set #1: TKD High Block (each arm) x 20 reps
    • Set #2: 2 lb. Indian Clubs x One Minute
    • Set #3: DB Lateral Raises x 12 lbs. x 15 reps
    • Set #4: Crunches x 20 reps
    • Set #5: Incline Push-up to Elbow Plank (4-ct) x 15 reps
  • Heavy Spring Bar (pronated grip) x 8 reps
  • I did some stretching after the workout.
  • (Evening) I went to referee training for 2.5 hours. Wasn’t feeling quite as froggy today but I learned a lot.

Calories: 2000, Protein: 147 g.

Wed, May 25th

  • (Afternoon) Back Day at the Physical Therapy Office. I warmed up using their arm cycle machine. Also, I’m feeling pretty sore today all over so I eased back a point or two on the weights and band strength today, especially since I have a wrestling show I have to go to tomorrow.
  • (Super Set) One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 15 reps +
    • One-Handed Pulldowns (each arm, cable): 2 sets x 17 lbs. x 15 reps
  • Bilateral External Shoulder Rotation (green band): 2 sets x 15 reps
  • Cheerleaders (green band): 2 sets x 15 reps
  • (Super Set) Prone “M’s”: 2 sets x 15 reps +
    • Prone “T’s”: 2 sets x 15 reps
  • One-Handed Bent Over Row (each side): 10 lbs. x 2 sets x 15 reps
  • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
    • Shoulder Extensions (purple band): 2 sets x 15 reps
  • We ended with some stretching, ultrasound, and heat with electric muscle stimulation. I also stretched again later in the evening.

Calories: 2190, Protein: 126 g.

Thur, May 26th

I helped with set up and teardown for a wrestling show in San Jose, California. I also helped with security, etc. during the show. The picture below is taken before the show began while people were still coming in. This is an outdoor event in the parking area at a beer brewery where they bring in a bunch of food trucks and (of course) beer.

People can come to the show for free. I’ve done a couple of these now and both times, like in the picture above which I took right before the first match, there are maybe a hundred people. But once things get going the crowd tends to grow very large to where the whole parking lot is full with a lot more people. Things get fun too as the beer flows though people are well-behaved. People bring their kids too and set up beanbag games and the like. After the matches, we let people in the ring so they can have their pictures taken with a few of the wrestlers. So it’s a good time and traditionally is a popular outdoor event.

Calories: 2471, Protein: 150 g.

Fri, May 27th

Took a rest day other than a little stretching.

Calories: 2003, Protein: 123 g.

Sat, May 28th

Another rest day.

Calories: 1997, Protein: 110 g.

I lost 0.375 lbs. this week. My total loss is 20 lbs. over fifteen weeks for an average of 1.33 lbs/week. My calorie intake for the week was 14,818.

Sun, May 29th

We followed along to The Jack Lalane Show (DVD 1, Episode 5) shortly after waking up. I stretched some in the evening as well.

Calories: 2012, Protein: 108 g.

The picture below comes from the wrestling show on the 26th. We had finished tearing down and ring and such and were getting ready to leave. I overheard one of the luchadores ask, “What do you call that in English?” and he was pointing up. I looked up and to my surprise there was a gargoyle!

Took this picture when it was dark out.

I was pretty surprised because I had helped out before at this venue and never noticed them before. It also made me smile because last year I had been on quite a gargoyle kick when I was editing The Lost Librarian’s Grave and was pretty much interested in all things gargoyle-related. Maybe more like obsessed as these four worthy gargoyles (see picture below) in my then-growing collection could attest.*

Not the greatest picture but I think it illustrates the depth of my then mania concerning gargoyles.

Mon, May 30th

I followed along to The Jack Lalane Show (DVD 2, Episode 1) shortly after waking up. Then I balanced on the rocker board with my feet together to make things slightly harder for one minute in both directions. Then I did two sets of one-leg balancing for 15 seconds (side-to-side) with each foot. I finished with some stretching and foam rolling.

I did two hours of very basic wrestling training for two hours in the evening.

Calories: 1988, Protein: 135 g.

Tues, May 31st

(Wake-up) I balanced on the rocker board for two minutes, then I did the Recumbent Bike: 30 Minutes, RPMs 70+, Manual Program, Level 5. Afterward, I did a little stretching.

(Afternoon) Leg Day at the Physical Therapy Office: I warmed up with dynamic stretching and light movement.

  • (Super Set) Rocker Board Balancing (feet together to make it harder): 2 sets x 1 minute +
    • Calf Stretches (both legs): 2 sets x 30 seconds
  • Monster Walks (blue band, forward and backward): 2 sets x 10 reps
  • Played toss with a 6 lb. ball for one minute while standing on dyna pads.
  • Step up with Knee Raise and Raise 6 lb. Ball (each leg): 2 sets x 10 reps
  • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • Seated Leg Press: 335 lbs x 3 sets x 15 reps
  • (Super Set) Standing Hip Abduction (blue band, ea. leg): 2 sets x 10 reps +
    • Standing Hip Extension (blue band, ea. leg): 2 sets x 10 reps
  • I finished with some stretching, foam rolling, heat, and electric muscle stimulation. The therapist also did some ultrasound therapy on my knee.

(Evening) I went to wrestling school for two hours, though it was a light day for me because I was nursing a mild neck and back injury from Monday where I accidentally and single-handedly spiked my head into the mat. Not exactly my finest moment, lol.

Calories: 2007, Protein: 126 g.

Wed, June 1st

(Afternoon) I followed “Restorative Hip Stretch” by Naya Rappaport, and then streched some on my own. The session lasted for about 30 minutes.

Back Day at the Physical Therapy Office. I warmed up by doing some dynamic stretching and light calisthenics. Today I concentrated more on keeping my shoulders down and my shoulderblades pulled together for many of the exercises, which I’ve been getting lax at lately. I had some ultrasound work done on my neck and back before I did the exercises.

  • One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 15 reps +
  • One-Handed Pulldowns (each arm, cable): 2 sets x 17 lbs. x 15 reps
  • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
  • Cheerleaders (pink band): 2 sets x 15 reps
  • (Super Set) Prone “M’s”: 2 sets x 15 reps +
    • Prone “T’s”: 2 sets x 15 reps
  • Seated Alternating DB Overhead Front Raises: 2 lbs. x 2 sets x 15 reps
  • One-Handed Bent Over Row (each side): 10 lbs. x 2 sets x 15 reps
  • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
    • Shoulder Extensions (purple band): 2 sets x 15 reps
  • We ended with some stretching, and heat with electric muscle stimulation.

Calories: 3013, Protein: 149 g.

Thur, June 2nd

Today was a rest day other than some stretching.

Calories: 1995, Protein: 129 g.

Fri, June 3rd

(Wake-up) We followed along to The Jack Lalane Show (DVD 4, Episode 5). I also stood on the balance board for one minute both before and after Jack Lalane.

  • (Afternoon Workout) I warmed up with some lighter sets with the weights, dynamic stretching, and indian club work.
  • (Super Set) Arnold Press: 20 lbs. x 5 sets x 15 reps +
    • Set #1: TKD Low Block (each arm): 20 reps
    • Set #2: Dead Bugs (2-ct): 31 reps
    • Set #3: Face Pulls: 15 lbs. x 15 reps
    • Set #4: Chest Press from Horse Stance (10 lb. mace) x 30 reps
    • Set #5: Joust (10 lb. mace) x 30 reps
  • (Super Set) Incline Push-ups*: (Bench) x 7 reps, (Bench & Step Platform + 4th Cellar Step) x 2 sets x 4+4 reps, Bench & Step Platform Negatives: 2 sets x 4 reps +
    • Set #1: TKD High Block (each arm): 20 reps
    • Set #2: Internal Rotation with Shoulder Abduction (orange band, ea. arm): 15 reps
    • Set #3: DB Lateral Raises: 2 lbs. x 15 reps
    • Set #4: Crunches: 30 reps
    • Set #5: Reverse One-Handed Tricep Pushdowns (each arm, cable): 10 lbs. x 15 reps

Calories: 1997, Protein: 105 g.

Sat, June 4th

Another rest day.

Calories: 2000, Protein: 122 g.

I lost 1.5 lbs. this week. My total loss is 21.5 lbs. over sixteen weeks for an average of 1.34 lbs/week. My calorie intake for the week was 15,013.


* These days it is camels as my next post will show.

Work Outs: May 15 – 21, 2022 (Local Flora and Fauna)

My husband and I went for a slow, relaxing walk in the woods this week. We haven’t been doing much of that lately. Instead, we’ve been getting most of our shared workouts in our basement gym, which is pretty fun. But we did get in a walk on Sunday, albeit we didn’t take it too hard because we were both sore from leg day … and for me referee training, which as I am learning more is being more strenuous.

As you can see, we had a chance to say hello (and quickly run past as if our lives depended upon it!) our old friend, Thagomizer Tree. We keep wondering what nature spirit keeps this dead tree still standing. We’re beginning to suspect it’ll still be there when all of us are forgotten, even by our nearest and dearest!

Sun, May 15th

We went for a walk in the woods for about 40 minutes. I also stretched some in the evening.

Calories: 2529, Protein: 137 g.

Mon, May 16th

  • I went to the physical therapy office this morning for an appointment I had scheduled for my leg, but they ended up working on my back. My low back started hurting a fair bit this morning though I’m not sure why. I’m going to have to be careful of it for at least the rest of this week and only do stuff that doesn’t cause any pain/irritation.
  • I had to miss wrestling class tonight because of my back. I wasn’t too happy about that, but hopefully I’ll be able to go next Monday.

Calories: 1998, Protein: 125 g.

Tues, May 17th

  • Shortly after waking up, we followed along to The Jack Lalane Show, DVD 5, Episode 4. I had to be careful and modify some stuff, etc. because my low back is still sore though it is better than it was yesterday.
  • (Afternoon Workout) I warmed up with some light sets with the weights, dancing, and light indian club work.
  • CoC Gripper (Trainer, 100 lbs.):
    • Right Hand: Closed x 5 reps, Closed x 4 sets x 4+1 reps
    • Left Hand: 2mm x 2 sets x 5 reps, 2mm x 2 sets x 4+1 reps, 2mm x 3+2 reps
    • Challenge Gripper (0.5, 120 lbs.): Right Hand, 14mm x 5 reps, Left Hand, 16mm x 0+5 reps
  • Pinch Block Hold (Hand pronated for thumbs, each hand): 2.75 lbs. x 23 sec (left)/30 sec (right)
  • (Super Set) Arnold Press: 15 lbs. x 5 sets x 15 reps +
    • Tricep Pushdowns (v-handle): 30 lbs. x 5 sets x 15 reps
  • (Super Set) DB Bench Press (no feet): 15 lbs. x 2 sets x 15 reps, 20 lbs. x 15 reps, 25 lbs. x 2 sets x 15 reps +
    • Set #1: TKD High Block (each arm) x 20 reps
    • Set #2: TKD Low Block (each arm) x 20 reps
    • Set #3: 1 lb. Indian Clubs x One Minute
    • Set #4: DB Lateral Raises x 10 lbs. x 15 reps
    • Set #5: Wrist Roller (cable) x 15 lbs. x One full unroll and roll
  • (Super Set) Zottman Curls: 12 lbs. x 4 sets x 15 reps +
    • One-Arm Reverse Tricep Pushdowns (d-handle): 10 lbs. x 4 sets x 15 reps
  • I did some stretching in the evening.

Calories: 1962, Protein: 142 g.

We like to go for short, weekend drives around the area … see the Pacific Ocean, drive through the forests, etc. This week my husband wanted to drive around a little through the University of California, Santa Cruz campus, which is very pretty. And since the theme is wildlife we had to stop for these little pedestrians out doing their thing.

Vultures are extremely common down by the ocean in the Santa Cruz area. Crows? They’re everywhere!

Wed, May 18th

  • We followed along to The Jack Lalane Show (DVD 5, Episode 3) shortly after waking up. Before the video, I balanced on the rocker board for 2:30 minutes. I did some stretching later in the day.
  • I went to physical therapy for my back. I didn’t do any exercises but they had me do a lot of stretching, and also some ultrasound and electric stimulations therapies, as well as heat.

Calories: 1998, Protein: 129 g.

Thur, May 19th

  • We followed along to The Jack Lalane Show (DVD 5, Episode 3) shortly after waking up. I did some balance board work afterward, and some stretching later in the day.

Calories: 1998, Protein: 113 g.

I really like vultures for some reason. Besides their obvious benefit, which they share with crows and the like, they are a study in grace and beauty when in the air, riding the currents looking for their next delicious meal.

Check out the pretty colors on this worthy vulture on the right. I couldn’t get a very good picture that did true justice to its wonderful, sienna plumage but you get the idea.

Fri, May 20th

  • (Wake-up Workout) We followed along to The Jack Lalane Show (DVD 5, Episode 3). I stretched a little afterward and did 2:30 minutes on the rocker board.
  • (Wake-up Workout) We followed along to The Jack Lalane Show (DVD 5, Episode 3). I stretched a little afterward and did 2:30 minutes on the rocker board.
  • (Afternoon Workout) Recumbent Bike: 30 Minutes, RPMs 75+, Manual Program, Level 7.
  • (Super Set) Monster Walks (blue band): 2 sets x 20 reps +
    • Lateral Walking (green band, each direction): 2 sets x 10 reps
  • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • Step up with Knee Raise and Raise women’s basketball (each leg): 2 sets x 10 reps
  • (Super Set) Standing Hip Abduction (green band, ea. leg): 2 sets x 10 reps +
    • Standing Hip Extension (green band, ea. leg): 2 sets x 10 reps
  • Bird Dips (each leg, with support as needed): 2 sets x 10 reps +
  • TKD Snap Kick/Leg Extension Exercise (ea. leg): 2 sets x 10 reps
  • Seated Alternating Single Leg Curls (2-ct): 2 sets x 12 reps
  • Standing Calf Raises: 20 reps (straight legs), 15 reps (bent legs)
  • Squats: I did 10 squats, rested for 10 seconds, and then did 10 more squats and so on for a total of 50 squats.
  • I balanced for 2:30 minutes on the rocker board. I also experimented with doing some band-assisted partial lunges, but I’m going to talk to the physical therapist next week before I incorporate them into my workout. I did some stretching after the workout and again before sleep.

Calories: 2000, Protein: 130 g.

I saved my personal favorite for last, which are some more pictures from the same hike as our latest visit with Thagomizer Tree. How long will it take you to spot our friend in the picture below?

Sat, May 21st

  • (Wake-up Workout) I warmed up with the 1 lb. indian clubs. I tried to keep the rest breaks between sets short (no more than 30 seconds between sets) like they have me do at the physical therapy sessions since most of the exercises I’m doing here come from PT.
  • (Super Set) Cheerleaders (lime band): 2 sets x 15 reps
    • Seated DB Front Hammer Raises: 5 lbs. x 2 sets x 15 reps
  • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
    • One-Handed Bent Over Row (each side): 10 lbs. x 2 sets x 15 reps
  • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
    • Shoulder Extensions (purple band): 2 sets x 15 reps
  • (Super Set) Prone “M’s” (DBs): 1 lb. x 2 sets x 15 reps +
    • Prone “T’s” (Plates): 1 lb. x 2 sets x 15 reps
  • (Super Set) Zottman Curls: 15 lbs. x 15 reps, [(15 lbs. x 12 reps + 12 lbs. x 3 reps) x 3 sets] +
    • Set #1: Push-up to Elbow Plank (4-ct) x 15 reps
    • Set #2: Dead Bugs (2-ct) x 25 reps
    • Set #3: Crunches x 25 reps
    • Set #4: Wrist Rolling (cable, flexion) x one full winding
  • I did some stretching in the evening.

Calories: 2229, Protein: 111 g.

I lost 0.875 lbs. this week. My total loss is 19.625 lbs. over fourteen weeks for an average of 1.40 lbs/week. My calorie intake for the week was 14,714.

Here are a couple of closer shots in case you couldn’t find our new lizard friend in the picture above. Click on them if you want to see a larger picture–particularly the first one where he has this sort of cheeky smile as if to say, “You’ll never find me, you stupid human!”

Work Outs: May 1 – 14, 2022 (Nero the Cat)

I’m doing two weeks of workouts in this post so I can get caught back up. That said, I think I’ll continue on the recent theme of cats and talk about our cat, Nero, who lived with us until he passed in late 2014. He was the only cat I’ve owned who came from a breeder complete with papers. His “real” name on said papers was Furrtaztic Night Train III but I liked Nero better being in the middle of re-reading The History of the Decline and Fall of the Roman Empire and re-watching the teleplay I, Claudius when he came into our life.* So after a discussion with my husband on the merits and faults of the various emperors so far as cat names went, Nero is what we came up with.**

As you can see, Nero was a fan of 6th edition Warhammer 40K. He also had a bunch of extra toes as well as semi-useful thumbs on his front paws.

Cutting his claws was always a bit of a chore. Besides the extra toes and the fact he didn’t like people messing with his finger razors, he had little claws between his toes too. I counted once and I think he had 40 – 45 claws!

Sun, May 1st

Rest Day.

Calories: 2705, Protein: 157 g.

Mon, May 2nd

I did a two-hour class for wrestling referee training in the evening.

Calories: 2022, Protein: 115 g.

Tues, May 3rd

I did another two-hour class for wrestling referee training in the evening.

Calories: 1871, Protein: 135 g.

With all of those toes and claws (and apparently really strong tendons), Nero was pretty hard on scratching posts. We had this one for a couple of months before he shredded it. I didn’t want to buy a new one so soon so I bought some rope and redid it myself.

Nero didn’t like people moving his stuff around or otherwise messing with it. His expression in this picture tells me he wasn’t too thrilled.

Wed, May 4th

We followed along, shortly after waking up, to The Jack Lalane Show, DVD 4, Episode 5. I did a little stretching afterward.

Calories: 2640, Protein: 140 g.

Thur, May 5th

I helped with set up and teardown for a wrestling show at a beer garden festival in San Jose, California today. I also helped with security for the show. It was quite a heavy day so far as physical labor is concerned.

Calories: 2617, Protein: 131 g.

Fri, May 6th

  • (Afternoon) Physical Therapy Back Session at their Office.
    • Began the session with some massage.
    • (Super Set) Cheerleaders (purple band): 2 sets x 15 reps
      • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
    • Serratus Clockwork Exercise (blue band): 2 sets x 15 reps
    • (Super Set) One-Handed Pulldowns (each arm, cable): 23 lbs. x 2 sets x 15 reps +
      • High Rows (d-handles, cable): 46 lbs. x 2 sets x 15 reps
    • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
      • Shoulder Extensions (purple band): 2 sets x 15 reps
      • (Super Set) Prone “M’s” (DBs): 3 lbs. x 2 sets x 10 reps +
        • Prone “T’s” (DBs): 3 lbs. x 2 sets x 10 reps
    • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
  • I did some stretching and foam roller work for my back. We ended the session with ice and electric muscle stimulation.
  • I did some stretching in the evening.

Calories: 1972, Protein: 128 g.

Nero was a big fan of boxes, which I’ve learned that most housecats are.

Sat, May 7th

  • We followed along with The Jack Lalane Show shortly after waking up (DVD 1, Episode 1). We ran through all four DVDs that we own and started over again. Going to be getting DVD 5 soon, so that’ll be good.
  • Later in the day, I went to a wrestling show at Paypal Stadium, for a San Jose Earthquakes soccer/fĂștbol game. I helped with setup and teardown and ended up doing quite a bit of heavy lifting.

Calories: 1742, Protein: 137 g.

I gained 0.375 lbs. this week. My total loss is 16.75 lbs. over twelve weeks for an average of 1.40 lbs/week. My calorie intake for the week was 15,569.

Sun, May 8th

  • CoC Gripper (Trainer, 100 lbs.):
    • Right Hand: Closed x 3+2 reps, Closed x 2+3 reps, Closed x 3+2 reps, 2mm x 3+2 reps, 2mm x 2+3 reps
    • Left Hand: 6mm x 3 sets x 5 reps, 2mm x 3+2 reps, 2mm x 2+3 reps
    • Challenge Gripper (0.5, 120 lbs.): Right Hand, 16mm x 5 reps, Left Hand, 16mm x 0+5 reps
  • Pinch Block Hold (Hand pronated for thumbs, each hand): 2.5 lbs. x 30 seconds
  • Recumbent Bike: 30 Minutes, Manual Program, Level 7, RPMs: 75+
  • Afterward, I stretched and did some foam roller work. I ended the session with 30 squats, and the circular balance board for 1:05 minutes.

Calories: 1996, Protein: 113 g.

I saw this cool-looking old car when I was at physical therapy the other day. I wonder if they plan on restoring it? There are a lot of these old cars in Santa Cruz, some in immaculate condition and others more like this. One benefit of living in this part of California (and much of the state really) is there is no snow and thus no salt on the roads and therefore cars don’t rust out. That was one thing about living in Maine that I didn’t like–no matter how assiduous I was about keeping our cars washed in the winter there didn’t seem any way to avoid that creeping rust fungus unless you garaged them for the season, which is what we did with one of our cars.

Mon, May 9th

  • We followed along to The Jack Lalane Show (DVD 1, Episode 2) shortly after waking up.
  • I did a two-hour class for wrestling referee training in the evening, and also some stretching.

Calories: 2000, Protein: 132 g.

Tues, May 10th

  • I stretched and did some foam rolling for about 25 minutes shortly after waking up, and finished with 1:20 on the balance board.
  • (Morning) Physical Therapy Leg Sessions at their Office:
    • Started the session with some ultrasonic therapy on my knee as well as some warm-up massage.
    • Seated Leg Press: 335 lbs. x 2 sets x 15 reps
    • Ball Toss With Balancing on Dina Disks (8 lb. ball): 60 seconds
    • (Super Set) Monster Walks (blue band): 2 sets x 10 reps +
      • Lateral Walking (blue band, each direction): 2 sets x 10 reps
    • (Super Set) Step up with Knee Raise and Raise 2 lb. medicine ball (4-ct): 2 sets x 10 reps +
      • Hip Flexor Stretch (each leg): 2 sets x 30 seconds
    • Rocker Board: 2.5 minutes
    • (Super Set) Bird Dips (each side): 2 sets x 10 reps +
      • Hip Flexor/lliopsoas stretch (each side): 30 seconds
    • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
    • (Super Set) Standing Hip Abduction (green band): 2 sets x 10 reps +
      • Standing Hip Extension (green band): 2 sets x 10 reps
    • Ended the session with ice and muscle electric stimulation.
  • I did a two-hour class for wrestling referee training in the evening, and also some stretching.

Calories: 2036, Protein: 122 g.

I thought the artwork on the grill was a nice touch.

Wed, May 11th

  • (Afternoon) Physical Therapy Back Session at their Office.
    • (Super Set) Cheerleaders (purple band): 2 sets x 15 reps
      • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
    • Seated DB Front Hammer Raises: 3 lbs. x 2 sets x 15 reps
    • Serratus Clockwork Exercise (blue band): 2 sets x 15 reps
    • (Super Set) One-Handed Pulldowns (each arm, cable): 20 lbs. x 2 sets x 15 reps +
      • High Rows (d-handles, cable): 40 lbs. x 2 sets x 15 reps
    • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
      • Shoulder Extensions (purple band): 2 sets x 15 reps
      • (Super Set) Prone “M’s” (DBs): 2 lbs. x 2 sets x 10 reps +
        • Prone “T’s” (DBs): 2 lbs. x 2 sets x 10 reps
    • One-Handed Bent Over Row (each side): 10 lbs. x 2 sets x 15 reps
  • I did some stretching and foam roller work for my back. We ended the session with ice and electric muscle stimulation.

Calories: 2170, Protein: 138 g.

Thur, May 12th

  • (Afternoon Workout) Recumbent Bike: 30 Minutes, Manual Program, Level 7
    • I did a slight interval where I went at 75+ rpm’s for one Journey song and then 80+ rpm’s for the next Journey song, and so on. This worked pretty well since it was pretty mild, like I said, and the average Journey song is about four minutes long, give or take. After I was done on the bike, I did a little work with the 1 lb. indian clubs to finish warming up.
  • Arnold Press: 20 lbs. x 12 reps, 25 lbs. x 12 reps, 30 lbs. x 8 reps, (30 lbs. x 6 reps + 25 lbs. x 2 reps), (30 lbs. x 6 reps + 25 lbs. x 2 reps + 20 lbs. x 4 reps)
  • (Super Set) DB Bench Press (no feet): 15 lbs. x 5 sets x 15 reps +
    • Set #1: Dead Bugs (2-ct) x 20 reps
    • Set #2: Crunches x 25 reps
    • Set #3: Push-up to Elbow Plank (4-ct) x 10 reps
    • Set #4: 1 lb. Indian Club Work x 60 seconds
    • Set #5: Side Crunches (each side) x 10 reps

Calories: 2026, Protein: 132 g.

My husband and I went out to eat at a local restaurant we like called Cowboy Grill. He asked me where I wanted to go out to eat for my birthday, which is in June, and this was the place I mentioned. Since we both had conjured the place in our minds, we stopped in for lunch, which was nice.

We got to talking about old movies and Shirley Temple came up though I don’t remember why. Then the conversation got to where I said that I have never had a Shirley Temple drink. My husband was pretty surprised so we ordered one. I imagined it would come in something of a more decorative glass since Cowboy Grill does have a full bar but I didn’t really mind.

It was interesting to try the drink though I must confess I’m of one mind with Ms. Temple, who (according to Wikipedia) in a 1986 interview called it a “saccharine sweet, icky drink” and two years later went to court to prevent a plan to bottle the beverage using her name.

Nonetheless, I’m glad I tried it. That is one more new experience I can cross of my bucket list.

Fri, May 13th

  • We followed along to The Jack Lalane Show (DVD 5, Episode 3) shortly after waking up. I did some stretching later in the day.

Calories: 2008, Protein: 125 g.

Sat, May 14th

Rest Day.

Calories: 2024, Protein: 102 g.

I lost 1.75 lbs. this week. My total loss is 18.625 lbs. over thirteen weeks for an average of 1.43 lbs/week. My calorie intake for the week was 14,260.


* I, Claudius was also a good book.

** I wonder how the name Elagabalus would be for a cat?

Work Outs: April 24 – 30, 2022 (SoFA Festival and Wrestling Ring Setup)

Sun, April 24th

I attended an outdoor wrestling show, that was part of a street festival called the SoFA Music Festival, up in San Jose, California. I did quite a bit of heavy labor helping to set up and tear down the ring and such. I’ve helped set up a lot of rings during my past time in wrestling many years ago, and am getting quite a lot of experience doing the same this time around too.

I do have to say that this is the first time I remember ever helping put together a ring for a show in the middle of the street!

Calories: 1953, Protein: 126 g.

Mon, April 25th

Calories: 1956, Protein: 130 g.

  • (Afternoon) Physical Therapy Back Session at their Office.
    • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
      • Shoulder Extensions (purple band): 2 sets x 15 reps
    • (Super Set) Reverse Flies (purple band): 2 sets x 15 reps +
      • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
    • One-Handed Pulldowns (each arm, cable): 20 lbs. x 2 sets x 10 reps
    • High Rows (d-handles, cable): 46 lbs. x 2 sets x 10 reps
    • Serratus Slide (orange band): 2 sets x 15 reps
    • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • I did some stretching and foam roller work for my back. We ended the session with massage, ice, and electric muscle stimulation.
  • (Evening) I went to wrestling school for 2 hours and did referee training.

Tues, April 26th

Rest Day. I had some family obligations that prevented me from doing more than a bit of stretching. Also, I was still a bit sore from Sunday and Monday.

Calories: 2009, Protein: 97 g.

Wed, April 27th

Rest Day. Same situation as Tuesday, though not as sore.

Calories: 2022, Protein: 120 g.

This was the street in the morning before anyone arrived.

Thur, April 28th

  • (Morning) Recumbent Bike: 30 Minutes, Manual Program, Level 6, RPMs: 70+
  • (Tri-Set) Seated Leg Curls (alternating one leg, 2-ct): 25 lbs. x 4 sets x 12 reps +
    • Resistance Band Standing Rows (purple): 4 sets x 15 reps
    • CoC Gripper (Guide, 60 lbs., each hand): 4 sets x 8 reps
  • (Tri-Set) TKD Snap Kick/Leg Extension Exercise (each leg): 4 sets x 10 reps +
    • Resistance Band Shoulder Extension (purple): 4 sets x 15 reps
    • CoC (Sport, 80 lbs., each hand): 4 sets x 5 reps
  • (Giant Set) Zottman Curls: 15 lbs. x 4 sets x 10 reps +
    • Indian Clubs (2 lbs., various movements): 4 sets x 20 reps
    • Serratus Slide (orange band): 4 sets x 15 reps
    • CoC (Trainer, 100 lbs., each hand L/R): (0+5/5), (0+5/5), (0+5, 1+4), (0+5, 0+5)
  • (Tri-Set) Set #1 Dead Bugs (2-ct): 15 reps, Set #2 Crunches: 20 reps +
    • Reverse Flies (blue band): 2 sets x 15 reps
    • bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
  • (Tri-Set) Iron Haloes (each direction): 2 sets x 8 reps +
    • Face Pulls: 15 lbs. x 2 sets x 12 reps
    • Set #1 Reverse Hyperextensions: 12 reps, Set #2 Standing Side Crunches (2-ct): 12 reps
  • DB Farmer’s Walk: 30 lbs. x one minute
  • Two-Handed Pinch Grip Block Hold (hands pronated for thumbs): 5 lbs. x 30 seconds
  • One-Handed Bent Over DB Rows (each side): 5 lbs. x 25 reps
  • (Afternoon) Leg Work at the Physical Therapy Office
    • Warmed up with their recumbent bike. Used blue resistance band except where noted.
    • Balance Board: 2 sets x one minute
    • Monster Walks: 2 sets x 20 reps
    • Lateral Walks (each direction): 2 sets x 20 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps
    • Seated Leg Press Machine: 335 lbs. x 2 sets x 15 reps
    • Step Up With Knee Raise (alternate legs, 2-ct): 2 sets x 10 reps
    • Ball Toss While Balancing on Dina Disks: 4 lb. ball for one minute
    • Bird Dips (each side): 10 reps
    • Standing Hip Abduction (green band): 2 sets x 10 reps
    • Standing Hip Extension (green band): 2 sets x 10 reps
    • Ended the session with ultrasound, stretching, ice, and muscle electric stimulation.

Calories: 2000, Protein: 127 g.

I wasn’t sure why the festival was called the “SoFA Festival” until I took a break in-between the wrestling matches to walk around the fair a little. I noticed a lot of sofas on the side of the street, especially where the bands were set up. Seemed like a pretty good idea to me.

Also, I don’t know the name of this band but I liked their music. I stood and listened for about 15 minutes when I was on my way back to my car after tearing down the ring.

Fri, April 29th

(Wake-up) We followed along to The Jack Lalane Show, DVD 4, Episode 2. After breakfast, I worked on some knots in my upper back with my J-hook.

  • (Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. I finished warming up with some light indian club work and dynamic stretching.
  • (Tri-Set) DB Bench Press: 30 lbs. x 3 sets x 8 reps and 2 sets x 9 reps +
    • CoC Grippers (L/R Hands): Guide (60 lbs.): 3 sets x 8/8 reps, Sport (80 lbs.): 2 sets x 5/5 reps
    • TKD High Block: 5 sets x 20 reps
  • (Tri-Set) Arnold Press: 20 lbs. x 10, 12 reps, 25 lbs. 10, 9, 9 reps +
    • (Sets #1-#3) Coc Grippers (L/R Hands): Sport (80 lbs): 5/5 reps, Trainer (100 lbs.): Close: 0/5 reps x 2 sets, 0/3+2 reps (Sets #4-#5) Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • Dead Bugs (2-ct): 5 sets x 10 reps
  • (Tri-Set) Incline Push-up (Bench/4th Cellar Step): 2 sets x 2/10 reps +
    • Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • TKD Low Block: 3 sets x 20 reps
  • (Tri-Set) Standing Cable Flies: 20 lbs. x 3 sets x 10 reps +
    • Lateral Raises: 10 lbs. x 3 sets x 12 reps
    • (Sets #1-#2): TKD Low Block: 2 sets x 20 reps (Set #3) Heavy Spring Bar (P/S): 4/4 reps
  • (Tri-Set) DB Tricep Overhead Press: 25 lbs. x 3 sets x 12 reps +
    • Crunches: 3 sets x 15 reps
    • (Set #1) TKD Low Block x 20 reps (Sets #2-#3) Jab x 2 sets x 20 reps
  • (Tri-Set) Tricep Pushdowns (v-bar): 35 lbs. x 12 reps, 37.5 lbs. x 12 reps, 40 lbs. x 12 reps +
    • DB Wrist Curls (each hand): 20 lbs. x 3 sets x 12 reps
    • (Set #1) Jab x 20 reps, (Sets #2-#3) Jab/Cross x 2 sets x 20 reps
  • (Tri-Set) Tricep Reverse Pushdown (cable, each arm): 10 lbs. x 3 sets x 12 reps +
    • DB Reverse Wrist Curls (each hand): 10 lbs. x 3 sets x 12 reps
    • (Set #1) Jab/Cross x 20 reps (Sets #2-#3) Footwork Drill (turn ~90 degrees and pull back slightly to avoid attack and counter with step on opponent’s foot and push with both hands): 2 sets x 10 reps
  • Finished with one last set of the above Footwork Drill, then Side Internal Shoulder Rotation Exercise (orange band, each arm) x 12 reps, Incline Plank going from elbows to push-up position and back again x 12 reps, Bicycling Exercise x 30 seconds, Supine Leg Windwills (each direction) x 30 revolutions, Balance Board: 1:20 seconds. For the balance board, once I got to one minute, I balanced for as long as I could until the rim of the board touched the floor.
  • Did the standing, shoulder portion of “Back/Shoulder Flexibility for Beginners” by Dyland Werner on Alomoves.com and some more stretching so that my stretching session lasted 30 minutes. I also did some more stretching later in the evening.

Calories: 1998, Protein: 131 g.

There were a lot more people at the fair than this picture indicates, and it was also quite spread out.

Sat, April 30th

  • Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. Stretched out my calves a little afterward.
  • (Afternoon Pulling Workout) Warmed up with 1 lbs. indian clubs, dynamic stretching, and some light sets of the exercises I did later in the workout. Finished the warm-up with “5-Minute core for Beginners” by Calvin Corzine on Alomoves.com.
  • Physical Therapy Exercises
    • (Super Set) Resistance Band Rows (blue band): 2 sets x 15 reps +
      • Resistance Band Shoulder Extension (blue band) 2 sets x 15 reps
    • (Super Set) Serratus Slide (orange band): 2 sets x 15 reps +
      • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • (Super Set) Bilateral External Rotation (blue band): 2 sets x 15 reps +
      • Reverse Flys (blue band): 2 sets x 15 reps
  • Did some stretching and foam roller work that the physical therapists gave me for my back. Also did some leg stretching later in the evening.

Had a nice rest day with my husband. Did some stretching in the evening. Put in a good week with the workouts, I think. Probably going to take tomorrow off too and call it a resting weekend.

Calories: 2181, Protein: 124 g.

I lost 1.5 lbs. this week. My total loss is 16.125 lbs. over ten weeks for an average of 1.61 lbs/week. My calorie intake for the week was 14,119.

Work Outs: April 17 – 23, 2022 (Murphy the Cat, Roxy and Wyatt)

There is this ginger “stray” cat who has been hanging around our house off and on for a couple of months now. We checked around and no one claimed him so we started feeding him with the idea of his being our outdoor cat. We already have two indoor cats and I don’t think either of them would enjoy a new feline addition to the household. Also, and this made it easy, the ginger cat had/has no interest in coming into our house.

Note my accountant’s plant behind Murphy. One year later and it is still alive despite my benign neglect.

We made plans to get one of those outdoor cat houses so he could have a nice place out of the elements up on our porch if he wanted, and I was going to put some flea control stuff on him, etc. Not too soon after making these plans my husband mentioned that he has been seeing the cat a lot hanging out up in the neighbor’s yard along with their Jack Russell mix. They both seemed to get along which made me a little suspicious.

It turned out that our ginger “stray” was named Murphy and did in fact belong to our neighbors. Apparently, he is firmly fixed on the idea of being an outdoor cat with them too, though he hangs out there most of the time and comes down to our yard to get some nice, wet food (apparently), some play time (he doesn’t act at all like a feral; he seems very well socialized to humans) hang out and try to kill stuff as cats do. The neighbors said it was cool with them if Murphy comes down for food and whatever and that “if he has two households who love him that is fine by them.” I thought that was really nice.

Sun, April 17th

Had another nice rest day. Did some stretching in the morning and evening and sat in our massage chair for 90 minutes and watched three episodes of the original Dallas. (Darn that J.R.!)

Calories: 1900, Protein: 117 g.

Mon, April 18th

  • (Wake-Up) Stretched and did some foam roller work targeting my back. The session lasted for 30 minutes.
  • (Afternoon) Leg Day at Home. Warmed up with the Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+.
  • Physical Therapy Leg Exercises at Home (All with the blue band where appropriate)
    • (Super Set) Monster Walks: 2 sets x 10 reps +
      • Lateral Walks (each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps +
      • Step Up With Knee Raise (alternate legs, 2-ct): 2 sets x 10 reps
    • (Super Set) Standing Hip Abduction: 2 sets x 10 reps +
      • Standing Hip Extension: 2 sets x 10 reps
    • Bird Dips (each side): 2 sets x 10 reps
  • Vertical Leg Press: 100 lbs. x 12 reps, 125 lbs. x 12 reps, 150 lbs. x 2 sets x 12 reps
  • Seated Leg Curls (single, alternating legs, 2-ct): 25 lbs. x 4 sets x 12 reps
  • I ended the workout with a short Tae Kwon Do “Half-Roundhouse Kick” Lesson on the Global Martial Arts University website. I had to be particularly careful when doing the right half-roundhouse kick with my left as the plant foot but I was and it went well.
  • (Evening) I attended referee class for 2 hours. I started doing some lateral mobility work in class, which I imagine that I’ll be doing in nearly every class going forward now.

Calories: 1714, Protein: 141 g.

This was the blurry picture I originally took a couple of months ago when I was trying to find his people.

Tues, April 19th

  • (Afternoon) Physical Therapy Back Session at their Office. Warmed up with the arm cycle.
    • Balance Board: 2 sets x 1 minute (The therapist thought I was there for my knee at first, which I do on alternate visits.)
    • One-Handed Pulldowns (each arm, cable): 20 lbs. x 2 sets x 10 reps +
    • High Rows (d-handles, cable): 40 lbs. x 2 sets x 10 reps
    • Reverse Flies (blue band): 2 sets x 15 reps
    • Serratus Slide (orange band): 2 sets x 15 reps
    • Bilateral External Rotation (blue band): 2 sets x 15 reps
    • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • I did some stretching and foam roller work for my back. I also did some foam roller work on the sides of my legs and hips, which were sore from all of the lateral movement I did yesterday for my workout and at referee class. We ended the session with massage, ice, and electric muscle stimulation.
  • (Afternoon) We followed along to The Jack Lalane Show, DVD 4, Episode 5.

Calories: 1992, Protein: 129 g.

Wed, April 20th

  • (Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. I finished warming up with some light indian club work and dynamic stretching.
  • (Tri-Set) DB Bench Press: 30 lbs. x 3 sets x 8 reps and 2 sets x 9 reps +
    • CoC Grippers (L/R Hands): Guide (60 lbs.): 3 sets x 8/8 reps, Sport (80 lbs.): 2 sets x 5/5 reps
    • TKD High Block: 5 sets x 20 reps
  • (Tri-Set) Arnold Press: 20 lbs. x 10, 12 reps, 25 lbs. 10, 9, 9 reps +
    • (Sets #1-#3) Coc Grippers (L/R Hands): Sport (80 lbs): 5/5 reps, Trainer (100 lbs.): Close: 0/5 reps x 2 sets, 0/3+2 reps (Sets #4-#5) Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • Dead Bugs (2-ct): 5 sets x 10 reps
  • (Tri-Set) Incline Push-up (Bench/4th Cellar Step): 2 sets x 2/10 reps +
    • Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • TKD Low Block: 3 sets x 20 reps
  • (Tri-Set) Standing Cable Flies: 20 lbs. x 3 sets x 10 reps +
    • Lateral Raises: 10 lbs. x 3 sets x 12 reps
    • (Sets #1-#2): TKD Low Block: 2 sets x 20 reps (Set #3) Heavy Spring Bar (P/S): 4/4 reps
  • (Tri-Set) DB Tricep Overhead Press: 25 lbs. x 3 sets x 12 reps +
    • Crunches: 3 sets x 15 reps
    • (Set #1) TKD Low Block x 20 reps (Sets #2-#3) Jab x 2 sets x 20 reps
  • (Tri-Set) Tricep Pushdowns (v-bar): 35 lbs. x 12 reps, 37.5 lbs. x 12 reps, 40 lbs. x 12 reps +
    • DB Wrist Curls (each hand): 20 lbs. x 3 sets x 12 reps
    • (Set #1) Jab x 20 reps, (Sets #2-#3) Jab/Cross x 2 sets x 20 reps
  • (Tri-Set) Tricep Reverse Pushdown (cable, each arm): 10 lbs. x 3 sets x 12 reps +
    • DB Reverse Wrist Curls (each hand): 10 lbs. x 3 sets x 12 reps
    • (Set #1) Jab/Cross x 20 reps (Sets #2-#3) Footwork Drill (turn ~90 degrees and pull back slightly to avoid attack and counter with step on opponent’s foot and push with both hands): 2 sets x 10 reps
  • Finished with one last set of the above Footwork Drill, then Side Internal Shoulder Rotation Exercise (orange band, each arm) x 12 reps, Incline Plank going from elbows to push-up position and back again x 12 reps, Bicycling Exercise x 30 seconds, Supine Leg Windwills (each direction) x 30 revolutions, Balance Board: 1:20 seconds. For the balance board, once I got to one minute, I balanced for as long as I could until the rim of the board touched the floor.
  • Did the standing, shoulder portion of “Back/Shoulder Flexibility for Beginners” by Dyland Werner on Alomoves.com and some more stretching so that my stretching session lasted 30 minutes. I also did some more stretching later in the evening.

Calories: 3292, Protein: 194 g.

Roxy when we asked her what she thought of having a new, feline friend.

Thur, April 21st

  • (Afternoon Leg Day at the Physical Therapy Office) Warmed up with their recumbent bike. Used the blue band for exercises except as where noted.
    • (Super Set) Monster Walks: 2 sets x 10 reps +
      • Lateral Walks (each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps +
    • (Super Set) Step Up With Knee Raise* (alternate legs, 2-ct): 2 sets x 10 reps +
      • Balance Board: 2 sets x one minute
    • (Super Set) Standing Hip Abduction (green band): 2 sets x 10 reps +
      • Standing Hip Extension (green band): 2 sets x 10 reps
    • Seated Leg Press: 335 lbs. x 3 sets x 10 reps
    • Bird Dips (each side): 2 sets x 10 reps
    • Ball Toss While Balancing on Dina Disks: 4 lb. ball for one minute
    • Ended the session with ultrasound, stretching, ice, and muscle electric stimulation. Also stretched again in the evening and did some work with our massage gun.

Calories: 1919, Protein: 108 g.

Fri, April 22nd

(Wake-up) We followed along to The Jack Lalane Show, DVD 4, Episode 2. After breakfast, I worked on some knots in my upper back with my J-hook.

Calories: 1904, Protein: 130 g.

I don’t think our other cat, Wyatt, would be too thrilled about another cat in the house either at this point. The picture below was taken back when we were having some of our floors redone. One of the small cat trees has sort of become his brushing station/primary daytime hangout and we had to relocate it into the kitchen for a few days. My husband had his home office in the kitchen too for a few days. Wyatt (and to a lesser extent Roxy) likes to hang out with him when he’s working so putting Wyatt’s brushing station tree worked out pretty well.

He doesn’t normally have blue eyes, though I thought this was a nice effect.

Sat, April 23rd

  • Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. Stretched out my calves a little afterward.
  • (Afternoon Pulling Workout) Warmed up with 1 lbs. indian clubs, dynamic stretching, and some light sets of the exercises I did later in the workout. Finished the warm-up with “5-Minute core for Beginners” by Calvin Corzine on Alomoves.com.
  • Physical Therapy Exercises
    • (Super Set) Resistance Band Rows (blue band): 2 sets x 15 reps +
      • Resistance Band Shoulder Extension (blue band) 2 sets x 15 reps
    • (Super Set) Serratus Slide (orange band): 2 sets x 15 reps +
      • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • (Super Set) Bilateral External Rotation (blue band): 2 sets x 15 reps +
      • Reverse Flys (blue band): 2 sets x 15 reps
  • Did some stretching and foam roller work that the physical therapists gave me for my back. Also did some leg stretching later in the evening.

Had a nice rest day with my husband. Did some stretching in the evening. Put in a good week with the workouts, I think. Probably going to take tomorrow off too and call it a resting weekend.

Calories: 2448, Protein: 174 g.

I lost 1.5 lbs. this week. My total loss is 16.125 lbs. over ten weeks for an average of 1.61 lbs/week. My calorie intake for the week was 14,902.


* My legs have been feeling a bit better doing this exercise than they did even last week. On the second set when I brought up my non-plant leg on the step I either did so like I was chambering for a kick or hard like I was doing a knee strike. It felt good.

Work Outs: April 10 – 16, 2022 (Frogs, Moroccan Tomato Sauce, and Grasshoppers)

I saw this slightly weathered but cute frog statuette outside of a business when I was in San Jose, California walking around recently.

It caught my eye because I like frog and toad art and because of the little crown, which made me think he was waiting to be kissed by a princess and turned back into a prince.

He did look pretty happy though, so maybe instead he was a frog turned into a human or whatever and was kissed by a frog princess and turned back into his normal form.

Or maybe he just ate a kingdom of pixie royalty, stole the crown that was the top of one of the turrets of their castle and is just happy because he’s got a belly full of pixies?!

Sun, April 10th

Had a nice rest day, which was welcome after the very active day on Saturday.

Calories: 1897, Protein: 120 g.

Mon, April 11th

  • (Wake-Up Workout) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 70+.
  • (Afternoon) We followed along to The Jack Lalane Show, DVD 4, Episode 1. I also worked some with the 1 lb. indian clubs and the 5 lb. steel mace.
  • (Evening) I attended referee class for 2.5 hours and did some stretching.

Calories: 1893, Protein: 130 g.

Tues, April 12th

  • (Wake-up) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 70+.
  • (Afternoon) Back Day at the Physical Therapy Office. Warmed up using their arm cycle and by doing some dynamic stretching too.
    • (Super Set) Resistance Band Rows (blue band): 2 sets x 15 reps +
      • Resistance Band Shoulder Extension (blue band) 2 sets x 15 reps
    • (Super Set) Serratus Slide (orange band): 2 sets x 15 reps +
      • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • (Super Set) Bilateral External Rotation (blue band): 2 sets x 15 reps +
      • Reverse Flys (blue band): 2 sets x 15 reps
    • Afterward, we did some stretching and work with the foam roller, then 12 minutes of ice and the muscle electric stimulation machine. In the evening I did some more stretching.

Calories: 1900, Protein: 118 g.

We were doing some shopping at a small but interesting grocer down in Santa Cruz, California when I saw this Moroccan Tomato Sauce right at eye level (in prime real estate) on the shelf.

I thought it looked nice and it didn’t have any animal or dairy or any other bits that would irritate my husband’s touchy joints and such so I bought it.

I wasn’t sure exactly what I was going to make with it since Moroccan cooking isn’t exactly in my wheelhouse, but there was a breakfast recipe for eggs on the back that looked both easy and good so I decided to give that a try.

I followed the egg recipe on the back of the bottle, which was to simmer the sauce in a pan and add the eggs on top of the sauce, simmer a bit, and then cover and simmer a bit more. They gave specific times but I found, after making this recipe several times now, that it is good to vary the time depending upon how done you want the eggs.

For my husband, who eats plant-based, I scrambled up some egg substitute and then added the cooked “egg” on top of the sauce. For both, I followed the suggestion to garnish with fresh parsley and serve with crusty bread.

It made for a pretty good meal and a very different breakfast than what we usually eat, which is nice.

Wed, April 13th

  • (Wake-up) We followed along to The Jack Lalane Show, DVD 4, Episode 2.
  • (Afternoon) Leg Day at the Physical Therapist Office. Warmed up with their recumbent bike.
    • Seated Leg Press: 235 x 2 sets x 10 reps
    • (Super Set) Monster Walks (blue band): 2 sets x 10 reps +
      • Lateral Walks (blue band, each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (green band): 2 sets x 10 reps
    • Square Balance Board: One set of side to side and one set of front and back. Each set was one minute.
    • Step Up With Knee Raise (alternate legs, 2-ct): 2 sets x 10 reps
    • (Super Set) Standing Hip Abduction (green band): 2 sets x 10 reps +
      • Standing Hip Extension (green band): 2 sets x 10 reps
    • Bird Dips (each side): 2 sets x 10 reps
    • Ball Toss While Balancing on Dina Disks: 4 lb. ball for one minute.
    • Ended the session with ultrasound, stretching, and muscle electric stimulation. Also stretched again in the evening.

Calories: 1909, Protein: 150 g.

My husband and I went to an Oaxacan restaurant called Copal the other day in Santa Cruz, CA. The food was excellent. My husband thought they did a very good job on the mole and my taco plate was very nice too.

I ordered Chapulines for an appetizer, which I have never heard of before. Basically, they are grasshoppers roasted with chiles and whatnot and garnished with lime. I expected them to be ok maybe, but they turned out to be delicious and I ended up sprinkling some on the tacos I was eating as a main course. Very crunchy and nice. Would order again.

I thought in general the restaurant was a good place to go get Mexican-style food when you are looking for something that is a bit less basic than going to the various take-out places in the area.

Thur, April 14th

  • (Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+.
  • (Afternoon Pushing Workout) I followed along with the short Boxing Basics class by Kupah James on Alomoves.com, which along with the 1 lb. indian clubs and some dynamic stretching served as a warm-up. Then I followed along with the Tae Kwon Do White Belt Class 3 on the Global Martial Arts University site. The emphasis for the class on was punching, which went well with the boxing warm-up.
  • (Tri-Set) DB Bench Press: 30 lbs. x 5 sets x 8 reps +
    • CoC Grippers (L/R Hands): Guide (60 lbs.): 3 sets x 8/8 reps, Sport (80 lbs.): 2 sets x 5/5 reps
    • Alternating Sets of TKD High Block and Low Block (each arm): 5 sets x 20 reps
  • (Tri-Set) Arnold Press: 20 lbs. x 5 sets x 8 reps +
    • Coc Grippers (L/R Hands): Sport (80 lbs): 5/5 reps, Trainer (100 lbs., Close to 4mm with left hand and 2mm with right hand): 3 sets x 5/5 reps, Trainer: Close x 0+5 reps/3+2 reps
    • Boxing Slip Drill (each side): 5 sets x 20 reps
  • (Tri-Set) Incline Push-up (4th Cellar Step): 3 sets x 12 reps +
    • DB Wrist Curls (each hand): 20 lbs. x 3 sets x 8 reps
    • Jab/Cross (switched stance halfway through): 3 sets x 20 reps
  • (Tri-Set) Standing Cable Flies: 15 lbs. x 3 sets x 12 reps +
    • Lateral Raises: 10 lbs. x 3 sets x 8 reps
    • Footwork Drill (turn ~90 degrees and pull back slightly to avoid attack and counter with dual eye strike): 3 sets x 20 reps
  • Finished with Bicycling Exercise: 30 seconds, Crunches: 20 reps, Elbow Plank: 30 seconds, Balance Board: 1:05 seconds
  • Did Standing Shoulder portion of “Back/Shoulder Flexibility for Beginners” by Dyland Werner on Alomoves.com. I also did some more stretching later in the evening.

Calories: 2302, Protein: 177 g.

Fri, April 15th

  • (Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. Stretched out my calves a little afterward.
  • (Afternoon Pulling Workout) Warmed up with 1 lbs. indian clubs, dynamic stretching, and some light sets of the exercises I did later in the workout. Finished the warm-up with “5-Minute core for Beginners” by Calvin Corzine on Alomoves.com.
  • Physical Therapy Exercises
    • (Super Set) Resistance Band Rows (blue band): 2 sets x 15 reps +
      • Resistance Band Shoulder Extension (blue band) 2 sets x 15 reps
    • (Super Set) Serratus Slide (orange band): 2 sets x 15 reps +
      • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • (Super Set) Bilateral External Rotation (blue band): 2 sets x 15 reps +
      • Reverse Flys (blue band): 2 sets x 15 reps
  • Standing Cable Rows (hog bar): 65 lbs. x 12 reps, 70 lbs. x 12 reps, 75 lbs. x 3 sets x 10 reps
  • Cable Pulldowns (seated on floor): 60 lbs. x 12 reps, 65 lbs. x 3 sets x 12 reps
  • (Super Set) Zottman Curls: 15 lbs. x 4 sets x 8 reps +
    • Finger Extensions (8 lb. band): 4 sets x 12 reps
  • Farmer’s DB Walk: 35 lbs. x 45 seconds
  • (Super Set) Seated DB Cleans: 10 lbs. x 2 sets x 12 reps +
    • Side Internal Shoulder Rotation Exercise (orange band, each arm): 2 sets x 8 reps
  • (Super Set) Iron Halos: 25 lbs. x 2 sets x 6 rotations in both directions +
    • Face Pulls: 17.5 lbs. x 2 sets x 12 reps
  • Did some stretching and foam roller work that the physical therapists gave me for my back. Also did some leg stretching later in the evening.

Calories: 1959, Protein: 152 g.

Sat, April 16th

Had a nice rest day with my husband. Did some stretching in the evening. Put in a good week with the workouts, I think. Probably going to take tomorrow off too and call it a resting weekend.

Calories: 2448, Protein: 174 g.

I lost 1 lb. this week. My total loss is 14.625 lbs. over nine weeks for an average of 1.63 lbs/week. My calorie intake for the week was 13,915.

Aeronautica Imperialis Wings of Vengeance Game Quick Review

A friend picked up a copy of Aeronautica Imperialis Wings of Vengeance and asked if I’d like to play a game. I said, “Sure, why not?”

This game is a starter set which allows you to fight it out in games of air combat between the Imperial Navy and an Ork Air Waaagh. Wings of Vengeance, out of the box, supports air-to-air combat between a handful of opposing aircraft — a typical flight.

The aircraft are 8mm scale. The plane to the left is a dakkajet, which is a fast, pretty agile fighter with a large number of forward-firing machine guns that put out a hail of bullets if you can get close enough to the enemy.

I enjoyed the game and found the rules easy to pick up yet full of tactical possibilities, which is always a good combination to my way of thinking. Players roll initiative with the winner picking who goes first. Then players secretly assign a maneuver for each of their planes using numbered chits. Once that is done, the player with initiative moves one plane according to the parameters of the maneuver they’ve chosen, adjusting speed and altitude as they go. Then the other player moves one plane and so on.

Speed and altitude are tracked on the base of the models with dials and each plane can perform certain maneuvers such as “Swoop” or “Level Flight.” There is a fair amount of possibility within a maneuver for how you move so I didn’t find it too limiting: a swoop can take you quite a few different places. I also appreciate that each player gets a page explaining the maneuvers graphically on one side with a summary of the rules on the other. The maneuver page was particularly helpful and by turn two I was swooping and snap turning like a real Flyboy.*

Once all of the planes have been moved the turn shifts to the shooting phase. The player with initiative shoots all available weapons for one of their planes and then the other player does the same, alternating planes until all aircraft have fired. If a plane is shot down before it fires then it doesn’t get to shoot.

The playing field after we finished setting up.

I like that the game is played on a grid. I’ve played airplane games before where everything is measured out by inches or centimeters and it can become very fiddly and imprecise, which to my way of thinking isn’t so good in games where a plane being angled a few degrees either way can make the difference between it getting to shoot or not shoot, particularly in the case of fighters that only have forward-fixed guns.** I also like that the forward firing arc is molded right into the bases. All of this makes movement and shooting very easy to resolve.

Shooting is fairly simple. Weapons get a certain number of to hit dice at various ranges. The ork planes are most effective at short ranges while the imperial planes are more effective at medium ranges, which makes for some interesting maneuvering battles. The ability to hit is also influenced by relative altitudes with the best results being achieved if both planes are at the same altitude band. If a die achieves a hit then you roll for damage with each weapon having its own damage probability. Most ork guns damage on a 5+ on a D6 if they hit while the imperial autocannons and lascannons generally hit harder.

Also, the Imperial Navy planes are structurally more resilient than the Ork planes, which is to be expected.

“Tailing,” or a situation where one plane has its front arc in an enemy plane’s rear arc, while being at short range, is handled nicely. At the start of the turn, before anyone moves or does anything, a tailing plane gets to shoot for free and then the turn begins as normal. So in the picture above the two ork fighters get free shots at the large Imperial Navy plane they are following. Since the imperial plane has rear-facing tail guns it can also shoot back, which makes sense.

The two dakka jets behind the imperial plane are tailing.

The models are nicely detailed, as one would expect from Games Workshop, and I imagine they’d look great painted up. The game also features bombers and ground assets, and the planes can be given different weapon loads, including rockets, missiles, and bombs. GW sells planes of other factions besides the Imperial Navy and Orks, such as the Tau, Asuryani, and of course the Adeptus Astartes and Astra Militarum. There are also campaign books to expand on the official scenario possibilities. My own interest would be in Chaos Space Marine planes but I suppose nothing is stopping one from painting the loyalist marine planes appropriately if one chose to do so.

The game as it plays out of the box seems fairly balanced based on the first dogfight scenario we played. I obviously can’t speak to the other missions or to the other aircraft one can purchase as expansions to the boxed set.

If you like airplane combat games where it is easy to get up and flying quickly while being tactical enough to be interesting, I think you’ll enjoy Aeronautica Imperialis. All in all, I enjoyed my return to the 40K Universe with this little game and would certainly play it again.


* Given my friend’s and my many past battles between his Imperial Guard and my Orks it went without saying that for our first game I played the orks.

** This can lead to a lot of arguments and confusion that simply don’t come up with a grid.

Work Outs: April 3 – 9, 2022 (Couple of pro wrestling pictures from a show I helped out at.)

I was going to include my quick review of Aeronautical Imperialis in this post, but I thought it was long and detailed enough to make its own blog post. So two posts in one week, which is a little unusual for me. The workouts this week are fairly light for the most part. I was feeling a little ground down plus I knew that Saturday was going to be a heavy labor day so I didn’t want to be sore or tired going into that.

The pro wrestling referee training continues to go well and as I progress it is becoming a bit more involved and interesting. I still have a lot to learn though and I am developing a new appreciation for referees. I never really thought of them too much 20 years ago when I was wrestling, but like most things the good ones make it look easy.

I’ve also been active in helping with setup and teardown at shows, as well as working event security, which are all things I’ve done plenty of in the 90s and early 2000s when I was involved in wrestling before. The picture below is from the main event match at a show I helped out at on April 9th in San Francisco, California.

Sun, April 3rd

Had a nice rest day with my husband.

Calories: 1920, Protein: 135 g.

Mon, April 4th

  • (Wake-Up Workout) We followed along to The Jack Lalane Show, DVD 3, Episode 1.
  • (Morning) Recumbent Bike: 30 Minutes, Hill Program, Level 10, RPMs: 80+. I stretched a little afterward.
  • In the evening I went to referee class for 2 hours.

Calories: 2000, Protein: 152 g.

Tues, April 5th

  • (Wake-up) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 70+. Afterward, I did one minute on the balance board.
  • Afternoon (Physical Therapy Exercise Giant Set at Home)
    • Monster Walks (blue band): 2 sets x 10 reps
    • Lateral Band Walks (green band): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (green band): 2 sets x 10 reps
    • Step Up With Knee Raise (alternating legs, 2-ct): 2 sets x 10 reps
    • Standing Hip Abduction (cable): 7.5 lbs. x 2 sets x 10 reps
    • Standing Hip Extension (cable): 7.5 lbs. x 2 sets x 10 reps
  • I stretched for an hour, which included my PT stretches/foam roller work for my leg and back, as well as the “Back/Shoulder Flexibility for Beginners” video by Dylan Werner on Alomoves.
  • In the evening, we went for a short walk in the forest for about 30 minutes.

Calories: 1919, Protein: 138 g.

Another picture from the April 9th show — this time the women’s tag team match. This is a return grudge match from the previous February show in San Jose, CA where the wrestler in the orange skirt and the one in black, choking her opponent on the ropes, had a major disagreement. In general, I’ve noticed that they don’t like each other very much.

Wed, April 6th

I didn’t work out at all today and also slept in a bit. Instead, I stretched a little and spent an hour in our massage chair.

Calories: 1899, Protein: 134 g.

Thur, April 7th

I did some stretching in the morning and again in the evening. I wanted to do the weight circuit today but my body was still a bit sore and tired so I listened to it. I did do a little gripper training though.

  • (Afternoon) CoC Gripper (Trainer, 100 lbs.):
    • (Left Hand) 2mm x 1+4 reps x 2 sets, 2+3 reps, 1+4 reps, 0 + 5 reps
    • (Right Hand) Closed x 3+2 reps, 2+3 reps, 3+2 reps, 2+3 reps, 1+4 reps

Did some more stretching in the evening.

Calories: 1896, Protein: 111 g.

Fri, April 8th

I’m keeping things easy today because I’m going to be putting in a lot of labor tomorrow at the wrestling show. With the stuff going on with my knee and back I have to be especially careful to pick when I’m going to grind these days.

  • (Wake-up) We followed along to the Jack Lalane Show, DVD 3, Episode 5.
  • (Morning) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+.
    • Afterward, I did one minute on the balance board, then a quick, one-set complex of Dead Bugs (2-ct) x 20 reps, One-Leg Up Crunches* x 20 reps, High Block Drill (2-ct) x 20 reps, Low Block Drill (2-ct) x 20 reps, Elbow Plank for 30 seconds.
  • (Afternoon at the Physical Therapy Office) Started by getting some massage around the knee and some ultrasound therapy. Warmed up with the recumbent bike. Then I did two sets of each exercise, with no rest between exercises, before moving on to the next.
    • Step Up With Knee Raise (alternating legs, 2-ct): 2 sets x 10 reps
    • Monster Walks (blue band): 2 sets x 10 reps
    • Lateral Band Walks (blue band, both directions): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
    • Standing Hip Extension (green band, each leg): 2 sets x 10 reps
    • Seated Leg Press: 335 lbs. x 2 sets x 10 reps
    • Bird Dips** (each leg): 2 sets x 10 reps
    • Finished with some stretches, ice, and the muscle electric stimulation machine.
  • Stretched again in the evening and used the new high-density foam roller that came in the mail today.

Calories: 1957, Protein: 120 g.

Sat, April 9th

Today was a heavy day of labor since I helped with set up and tear down for a wrestling show in San Francisco. I also worked security at the event. It is always a challenge to eat properly working away from home for the day when I’m concentrating on weight loss. What I do is pre-plan what I’m going to eat the day before, prepare it, and carry everything with me so my food choices don’t fall to chance or I also bring along some extra “emergency supplies” in case I’m hungrier than expected, which today I was with all of the labor I put in.

Calories: 2458, Protein: 174 g.

I lost 1.25 lbs. this week. My total loss is 13.625 lbs. over eight weeks for an average of 1.7 lbs/week. My calorie intake for the week was 14,049.


* The one-leg crunches are a variation I learned some years ago when I was taking Tae Kwon Do locally in-person. It is like a normal crunch except you extend one leg straight up into the air and keep the other foot planted on the ground.

** This looks a lot like a One-Legged Dead Lift but without the weights.

Work Outs: March 27 – April 2, 2022 (Wyatt saying, “Sup!”, moles, and statistics)

You know it isn’t a huge week when the highlight is getting a picture of one of your cats (in this case Wyatt) having a “Sup!” moment, but sometimes small victories can be sweet and I like to savor them in addition to the larger ones.

The workouts continue to go well and I’m still making excellent progress toward reaching my goals.

Sun, March 27th

Had a nice rest day with my husband.

Calories: 1891, Protein: 130 g.

Mon, March 28th

  • (Morning Workout) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 80+ during the warm-up and end stretch, and 70+ RPMs otherwise. Afterward, I did one set each of:
    • Standing Toe Stab Hip Raises (each side): 15 reps
    • Standing Toe-Up Hip Raises (each side): 15 reps
    • Lateral Stepping With Band Around Knees (each side): 20 reps
  • In the evening I went to wrestling class for 2.5 hours.

Calories: 2016, Protein: 134 g.

Tues, March 29th

  • We followed along with Jack Lalane, DVD 2, Episode 5, shortly after waking up. Otherwise I didn’t do any working out other than a little stretching.

Calories: 2016, Protein: 136 g.

We were walking around in town this week and this sign outside of a local business caught my eye and made me chuckle.

Wed, March 30th

  • (Wake-Up Workout) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+, 90+ for last 9 minutes.
  • (Morning) CoC Gripper (Trainer, 100 lbs.): The X+Y reps means that I achieved X full reps and Y partial reps. So in the case of my left hand, I wasn’t able to close the gripper to 2mm but I did 5 partial reps.
    • (Left Hand) 2mm x 5 sets x 0+5 reps
    • (Right Hand) Closed x 1+4 reps, 2+3 reps, 3 sets x 1+4 reps

  • (Morning Full Body Circuit Workout) I warmed up by dancing around strangely to Rob Zombie music for about 10 minutes.
    • (FOUR SETS: No resting between exercises or sets, though the balance board was a bit of a rest.)
    • Arnold Press: 15 lbs. x 12 reps
    • Leg Extension Machine: 25 lbs. x 12 reps
    • Crunches: 12 reps
    • Standing Ring Rows: 12 reps
    • Light Spring Bar (alternating sets supinated and pronated): 2 sets x 12 reps. I didn’t like how my elbows were feeling so I switched to Bicep Curls: 15 lbs. x 2 sets x 12 reps. I realized I had left direct bicep work out so it came together ok.
    • Incline Push-ups (4th Cellar Step): 12 reps
    • Vertical Leg Press: 100 lbs. x 12 reps, 125 lbs. x 3 sets x 12 reps
    • Calf Raises (VLP, alternating sets of straight and bent legs): 100 lbs. x 12 reps, 125 lbs. x 3 sets x 12 reps
    • Tricep Kickbacks (DB): 5 lbs. x 12 reps
    • Face Pulls: 15 lbs. x 12 reps
    • Lateral Walking With Band (each side): 12 reps
    • Alternating Sets of Standing Toe Stab Hip Raises and Standing Toe-Up Hip Raises: 12 reps
    • Foot Dorsiflexion (cable, both feet): 30 lbs. x 12 reps
    • 2 lb. Indian Clubs: Different exercises each set x 20 reps
    • Balance Board: 30 seconds
  • After concluding four sets of the circuit, I did two more sets of bicep curls with 20 lbs. for 12 reps each set. I also realized I left out the direct hamstring work I was planning on doing as well so I’ll probably make sure I do something for that tomorrow or Friday. The physical therapist called and told me someone canceled so they can fit me in for tomorrow and so I begin my knee PT.
  • I did two short Tae Kwon Do lessons: “Jab” and “High Block” on the Global Martial Arts University website.
  • I stretched in the afternoon for 30 minutes.

Calories: 2168, Protein: 153 g.

Thur, March 31st

  • I went to physical therapy in the afternoon for my knee. They did an assessment, had me do some exercises and stretches, and gave me some exercises that I need to do on average 3 times a week. We ended the session with ice and with some muscle electric stimulation therapy.

Calories: 1962, Protein: 131 g.

Muscle Electric Stimulation Machine at the PT Office

Fri, April 1st

  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+. Afterward I did Dead Bugs (2-ct) x 20 reps and Crunches x 20 reps, Elbow Plank for 30 seconds.
  • I stretched for 40 minutes and interspersed through the stretching session I did some basic Tae Kwon Do drills, working on the moves I’ve been practicing this week:
    • High Block (each hand) x 3 sets x 20 reps
    • Low Block (each hand) x 3 sets x 20 reps
    • Jab (each hand) x 3 sets x 20 reps
    • Snap Kick (each leg) x 3 sets x 10 reps

Calories: 1934, Protein: 160 g.

We stumbled across a small mammal excavation project when we were out for a little walk on Saturday. I couldn’t help but think that they picked an unlikely spot right in the middle of the trail (though I’ve seen them do this before) when they have a whole forest around them, but I guess they know what they are doing … hopefully!

Sat, April 2nd

  • We went for a short walk in the forest this morning for about 35 minutes.
  • (Afternoon Workout) CoC Gripper (Trainer, 100 lbs.):
    • (Left Hand) 2mm x 2+3 reps, 2 sets x 1+4 reps, 0+5 reps, 1+4 reps
    • (Right Hand) Closed x 2+3 reps, 1+4 reps, 2+3 reps, 0+5 reps, 1+4 reps
    • After I finished five sets with the trainer gripper I performed one set of 5 partial reps with the 0.5 Gripper (120 lbs.)
  • (PHYSICAL THERAPY EXERCISES GIANT SET)
    • Monster Walks (blue band): 2 sets x 10 reps
    • Lateral Band Walks (green band): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (green band): 2 sets x 10 reps
    • Standing Hip Abduction (cable): 7.5 lbs. x 2 sets x 10 reps*
    • Standing Hip Extension (cable): 7.5 lbs. x 2 sets x 10 reps*
    • Step Up With Knee Raise (alternating legs, 2-ct): 2 sets x 10 reps
  • I did a minute on the balance board and then my husband came down cellar and we took turns working out with the striking mitts. He worked on some Wing Chun-style chain punching while I did Tae Kwon Do-style jabs, jab/cross, and snap kicks. I also worked a bit on low and high blocks.
  • I finished the session with some stretching, including the specific stretches the physical therapist gave me, which I will do every day going forward for now.

Calories: 2020, Protein: 138 g.

I lost 1.625 lbs. this week. My total loss is 12.375 lbs. over seven weeks for an average of 1.77 lbs/week. My calorie intake for the week was 13,765.


* They showed me these exercises with a band but we happen to own a basic cable machine so I used that instead.