I was out doing some yard early during the week in the aftermath of a wind storm that knocked out power and the internet over much of the area for most of the week.* That’s not too unusual up here in the San Lorzeno Mountains in the winter, but what is kind of unusual was seeing the mail lady pull up and start delivering mail with a bearded dragon on her shoulder!
The afternoon temperatures were in the low 70’s so she was “giving him some air,” which I thought was nice. Apparently he’ll just sit there quietly for the entire shift while his human delivers letters, packages and the like. Cute!
Sun, January 17th
Recumbent Bike: 48 Minutes, Internal Training, Levels 10 – 16, 70+ rpm’s. I followed this video from the Vive Health channel. Coach Kim’s running commentary is fun to listen to and she makes the time go by quickly. Unfortunately they haven’t produced many recumbent bike videos so I’ll probably have to try some other sites to make the pedaling time go by quickly.
Worked the Taekwondo white belt “Jab” lesson on the Global Martial Arts University site.
I achieved a small goal I set back in October of being able to plant my foot (in shoes) flat on the floor doing the side-lunge stretch. My next goal is to be able to do this with bare feet and also to switch back and forth ten times without having to use my hands. I think the Cossack squats helped with this goal.
Calories: 2001, Protein: 161 g.
Mon, January 18th
Rest Day. My husband had the holiday off so we had fun going for a light walk down at one of the local beaches near Santa Cruz. I’ll probably put up a few pictures of the trip in the next week or two.
Calories: 2120, Protein: 116 g.
Tues, January 19th
Morning Walk: 2 miles.
- Standing Cable Rows (Hog Bar): 80 lbs. x 4 sets x 8 reps
- Cable Lat Pull Downs (Hog Bar): 60 lbs. x 12 reps, 70 lbs. x 2 sets x 8, 6 reps, 60 lbs. x 13! reps
- DB Curls: 25 lbs. x 3 sets x 8 reps, (25 lbs. x 6 reps + 20 lbs. x 2 reps)
- DB Shrugs: 40 lbs. x 12 reps, 45 lbs. x 12 reps, 50 lbs. x 2 sets x 12, 10 reps
- On the last set I did each rep with a two second hold.
- (Super Set)
- Shoulder Internal Rotation with Abduction (orange band): 4 sets x 12 reps
- Face Pulls: 15 lbs. x 4 sets x 12 reps
- KB Swings: 35 lbs. x 20 reps, 3 sets x 15 reps
- Wrist Rolling (standing on 16″ box): 15 lbs. x 2 sets x 2 windings up and down
- Twist Yo’ Wrist: (standing on 16″ box): 6 lbs. x 2 sets x 2 windings up and down
- Seated DB Cleans: 12 lbs. x 4 sets x 12 reps
- Dead Bugs (2-ct): 25 reps
- Full Squats: 30 reps
- Walk holding Fitness Rock Overhead: 4 rounds of 20 seconds each with 10 seconds rest between rounds.
Calories: 1892, Protein: 148 g.
I have owned one lonely, red 15 lb. (6.8 kg.) kettlebell for many years and like using it for swings. It has also seen a lot of honorable service as a door stop, pressing tofu, holding down warped piece of linoleum in an apartment I used to rent, and so on.
I finally decided I wanted to swing something heavier so I’ve been grabbing onto one end of some of my dumbbells and swinging them like kettlebells. This worked well at first but I’ve noticed that as I use heavier weights it is becoming harder to maintain a good grip on the end of the weight. My hands simply aren’t large enough and the hexagonal dumbbells aren’t really suited for that kind of work. So enter Phoebus here on the right, which I recently purchased.
I’ll probably eventually get more, heavier kettlebells in the future, now that I’ve taken the plunge, but those are pretty far down the list of the gym toys I want to acquire.
Wed, January 20th
Morning Walk: 2.46 miles. I did some stretching and some restorative foam rolling and such in the evening. Calories: 2086, Protein: 170 g.
Thur, January 21st
- Morning Walk: 1.91 miles.
- Afternoon Jog: 2.10 miles. I did a set of 100 squats and some dynamic stretching as a warm-up. After the jog I found a nice spot in a clearing under the trees and did a Tabata Workout.
- For the Tabata, I did an exercise for 8 twenty second rounds with 10 seconds of rest between each round. After 8 rounds, I took a one minute of rest and then repeated the process for 8 rounds of the next exercise and so on.
- Side Kick Stretch
- Snap Kick Exercise
- I learned this from the Global Martial Arts University lessons I’ve been taking. It is a similar motion to using a leg extension machine. The idea is to bring your knee up like you are going to perform a kick but keep the knee elevated and do a bunch of repetitions where you are throwing a lot of snap kicks, hitting your imaginary target with your instep, without allowing your the knee to drop or your foot to touch the ground.
- Front Kick Stretch
- Alternating Standing Side Crunches
- Full Squats
- Body Weight Romanian Dead Lifts
- Walking Lunges
Calories: 1934, Protein: 161 g.
A couple of weeks ago I was talking about peanut butter pine cones, Marmite and Vegemite in a conversation with Pat, when John mentioned Marmite made their own brand of peanut butter. That reminded me of those old commercials for Reece’s peanut butter cups where two people would have an accident and one of them would say, “You got peanut butter in my chocolate!” and the other person would exclaim, “You got chocolate in my peanut butter!” Then they’d both find that the synergy of the two together was better than either separate ingredient. So I thought that it might be fun to see if Marmite peanut butter was like that too so I bought some from Amazon.
Turns it that Marmite peanut butter is pretty good stuff. I like how it doesn’t have the unhealthy stuff that one often finds in many commercial peanut butters. It also has yeast extract and is fortified with B Vitamins and such. My husband likes it on toast or in oatmeal in the morning. I enjoy the tasty edge the yeast extract gives it, but I find it doesn’t go with peanut butter and jelly sandwiches as well as regular peanut butter because of this edge, so I usually find myself still reaching for the Adams. The Marmite does work really well to my taste on a peanut butter and banana sandwich so that is good. All in all, it is nice stuff.
Fri, January 22nd
Morning Walk: 1.92 miles.
Afternoon Work out | (Music: Disturbed play list.)
- I did the Taekwondo white belt “Cross” and “High Block” lessons on the Global Martial Arts University site.
- Arnold Press: 30 lbs. x 4 sets x 8 reps
- Incline Push ups with scapular mobilization (3rd stair): 4 sets x 8 reps
- DB Bench Press: 30 lbs. x 4 sets x 8, 8, 9, 9 reps
- DB Lateral Raises: 15 lbs. x 8, 8, 9, 8 reps
- DB Front Raises: 12 lbs. x 12 reps, 15 lbs. x 8 reps, [(15 lbs. x 4 reps + 12 lbs. x 4 reps) x 2 sets]
- Tricep Push Downs: 50 lbs. x 4 sets x 10, 8, 8, 8 reps
- (Super Set)
- One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm): 10 lbs. x 4 sets x 10, 10, 11, 11 reps
- DB Prone Rear Delt Row: 12 lbs. x 4 sets x 12, 10, 10, 10
- DB Hammer Curls: 20 lbs. x 12 reps, (25 lbs. x 6 reps + 20 lbs. x 2 reps), 20 lbs. x 2 sets x 9, 8 reps
We went to the chiropractor on Friday afternoon for some “routine maintenance.” The doctor likes to give me various stretches and exercises every time I show up “because unlike many people I’ll actually do them,” and this time he gave me one that I find I really enjoy. It feels really good for the back and it is nice for people who spend a lot of time on the computer and/or hunched with a paint brush over Frank’s pig demon. It is also good for people who do a lot of pushing exercises such as push ups or bench pressing. He said I could just as easily do it standing up as well, which I did today (Saturday) when I was standing in line at the grocery store. Give it a try, it feels really good.
Sat, January 23rd
Rest Day. I did some stretching and work with my Thera Cane in the evening. Next week I hope to include some pictures from the aftermath of the wind storms in our area and I’m going to start a new project of building a weight lifting platform for our home gym.
Calories: 1997, Protein: 147 g. (I lost 2.2 pounds this week, so my total loss is 21 lbs.)
* There is more wind and rain this time on the way so there is a good chance we’ll lose power and internet access next week too!