Work Outs: March 13 – 19, 2022 (San Francisco Mission District Work Trip)

On Saturday this week, I made the trip to the Mission District in San Francisco, California and helped with doing some promotional work for a wrestling show coming to the area in early April. I didn’t have time to take too many pictures since I was there working but I was able to snatch a moment here and there to take a few. Below is a picture of 24th Street, where the three-person team I was part of did most of our work.*

Sun, March 13th

Rest day. I stretched for about a half-hour. Calories: ~1990, Protein ~122 g.

Mon, March 14th

(Morning Workout) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+. Stretched a little afterward.

Calories: 1919, Protein: 143 g.

Tues, March 15th

  • Stretched for 30 minutes, shortly after waking up. Meanwhile, my husband blasted about our basement gym slinging around heavy weights and rocking out to the Dead Kennedys, lol.
  • (Afternoon Workout) I warmed up with 1 lb. indian clubs and some dynamic stretching.
  • (Super Set) Military Press (strict): 47 lbs. x 5 sets x 12 reps +
    • Ironmind Hub Lift (left/right): 17.5 lbs. x (10/10 sec), (5/10 sec), (6/10 sec x 2 sets), (7/9 sec)
  • DB Incline Press: 25 lbs. x 12 reps, 30 lbs. x 3 sets x 12 reps, 35 lbs. x 8 reps
  • (Tri Set) Tricep Pushdown (straight bar): 45 lbs. x 9, 10, 10, 10 reps +
    • Light Spring Bar (Supinated/Pronated Grips): (6/6) x 4 sets
    • (Set #1) Lateral Walking with Band Around Knees: 16 steps each direction, (Set #2) Face Pulls: 15 lbs. x 15 reps, (Set #3) Glute Raises x 20 reps, (Set #4) Coc Gripper (Sport, 80 lbs., left/right) x 13/20 reps
  • (Tri Set) (Sets #1-2) Dead Bugs (2-ct): 25 reps, (Set #3) Supine Leg Revolutions (each direction): 50 reps, (Set #4) Standing Side Crunches (each side): 15 reps +
    • Heavy Spring Bar (alternating sets of pronated and supinated grip): 4 sets x 8 reps
    • Lateral Raises: 12 lbs. x 12, 12, 10, 10 reps
  • I did the first seven minutes of “Back/Shoulder Flexibility for Beginners” by Dylan Werner where one works standing. I also worked a little on Chair Pose, using a demo from the same instructor, then did some of the stretches from a binder of material I’ve collected over the last couple of years from our chiropractor.
  • I went to wrestling class in the evening.

Calories: 1899, Protein: 137 g.

There is a fair amount of urban art on 24th Street and I could have spent a lot of time taking pictures if I had more time. I did have time to take a picture of this mural while we had to wait around for a few minutes.

I was able to zoom in a bit and take another picture before we moved on. Pretty impressive stuff. I was glad to see that no one has tagged or defaced it in any way as I’ve seen so often with street art of this type in other places, including other parts of San Francisco in the past.

Wed, March 16th

  • We woke up and followed along with Jack Lalane, DVD 2, Episode 1.
  • Afterward, I did a little stretching and Lateral Walking with Band Around Knees: 20 steps in each direction.
  • Finished with the following two exercises from the Athlean-X “Glute Activation” video:
    • Lying Toe Stab Hip Raises (each side): 10 reps
    • Lying Toe Up Hip Raises (each side): 10 reps
  • We went for an afternoon walk in the woods. It took about 30 minutes.

Calories: 2000, Protein: 150 g.

One thing I noticed walking down 24th Street was that there were lots of lovely places to eat either sitting down or on the go. If I wasn’t in The Zone because I’m on a quest to get into great shape again, I would have probably stuffed myself!

Thur, March 117th

  • We followed along with Jack Lalane, DVD 1, Episode 3 shortly after waking up. I stretched for 30 minutes later in the day.

(Afternoon Test) CoC Gripper (Trainer, 100 lbs.) Test: (Left Hand) 4mm x 4 sets x 5 reps, 4mm x 6 reps | (Right Hand) 2mm x 4 sets x 5 reps, [Close x 2 reps + 2mm x 8 reps] Then I did one set of 5 partial reps with each hand, using the Ironmind 0.5 Gripper, which is 120 lbs.

I decided to test myself to see if I could still close the Trainer gripper to 4mm for 4 sets of 5 reps with my (weaker) left hand, which was a goal I originally achieved back in late April 2021.** (The Coc Gripper Key is very useful for measuring this.) I was pleased to see that I still can and updated my goal page accordingly. I’m going to do some intentional gripper work to see if I can get to 2mm with my left hand in a couple of months, which was a goal I set back in April 2021 when I first achieved the 4mm closure.

Grippers from the 60 lb. “Guide” on the left to the 120 lb. “0.5” on the Right
  • Afternoon Circuit Workout: I warmed up for this by dancing around to music in-between sets during my gripper test.*** One of the benefits of having a home gym is that you can do crazy dance moves without an audience other than the spiders and other fauna. I also used my 1 lb. indian clubs for warming up too. I moved from exercise to exercise and set to set with minimal rest.
  • (Tri Set) Standing Rows (hog bar): 60 lbs. x 12 reps, 70 lbs. x 12, 12, 14 reps +
    • Alternating Sets of Front Kick Stretch and Side Kick Stretch (each leg): 4 sets x 12 reps
    • Basic Step x 4 sets x 45 seconds.
  • (Tri Set) Pulldowns (hog bar): 60 lbs. x 12 reps, 70 lbs. x 12 reps, [70 lbs. x 8 reps + 60 lbs. x 4 reps], [70 lbs. x 12 reps resting as needed**** +
    • Seated DB Cleans: 10 lbs. x 4 sets x 12 reps
    • Corner to Corner Step x 4 sets x 45 seconds.
  • (Tri Set) DB Bicep Curls: 20 lbs. x 12 reps, ([20 lbs. x 8 reps + 15 lbs. x 4 reps] x 3 sets) +
    • Face Pulls: 15 lbs. x 4 sets x 12 reps
    • Straddle Step x 4 sets x 45 seconds.
  • (Tri Set) BB Standing Wrist Curls: 75 x 4 sets x 12 reps +
    • Alternating Sets of Reverse Hyperextensions x 12 reps and Supine Leg Windmills x 50 revolutions each direction
    • Hamstring Curl Step x 4 sets x 45 seconds.
  • (Tri Set) Alternating Sets of DB Reverse Wrist Curls: ([15 lbs. x 6 reps + 12 lbs. x 6 reps] x 2 sets) and DB Hammer Curls: 20 lbs. x 2sets x 12 reps +
    • (Set #1)
    • Kick Step x 4 sets x 45 seconds. For the last two sets the kick was a hard TKD snap kick leading with my insole.
  • I did some stretching and yoga poses, and also did the “Restorative Hip Stretch” class with Naya Rappaport on, which was about 15 minutes long. I did a little more stretching in the evening as well.

Calories: 1912, Protein: 150 g.

There was one place (too bad it was closed when we walked by) that had some interesting displays in several of its windows. The team leader for the group I was in told me that the display in the center picture contains masks from some famous luchadores (wrestlers). He told me the names of a few. A couple I remember, who he mentioned, are El Santo or “The Saint” who wore the silver mask in the top right corner, and the black and gold mask on the bottom in the middle belongs to Tinieblas or “Darkness.”

Fri, March 18th

  • (Afternoon Workout) I danced non-stop for 32 minutes following along as best as I could to “80s Dance Workout” by Zumba Sulu. I found the whole thing kind of amusing and a lot of my “dancing” was in fact somewhat unique and free form, but I had fun and it was a good workout and a nice change from pedaling the bike, which is fine but can get boring if I do it too often.*****
  • I did “Morning Yoga for Beginners” by Patrick Beach on Between the class and the stretching I did afterward, that phase of things lasted about 35 minutes.

Calories: 2024, Protein: 135 g.

We went into a laundromat and I saw this rather odd piece of art on the wall. There were actually several different examples along the same lines but like I said in the beginning, we were there to work so I only had time to snap this one picture. I can see myself someday using this for inspiration for something. Honestly, I wouldn’t mind hanging something like this on my office wall. Sure doesn’t seem like the usual thing one sees in a laundromat, but to my thinking that is part of the charm I found during my little adventure on 24th Street.

“The Eyes Have It” seems like a good title. Shades of Philip K. Dick perhaps?

Sat, March 19th

I stretched for about 45 minutes in the morning. I spent several hours walking around in the Mission District in San Francisco, CA in the afternoon without taking a break. Glad I didn’t do weights for my legs yesterday and kept it to dancing because my legs are definitely feeling it as I type this about an hour after getting back home from the city.

Calories: 2115, Protein: 111 g.

I lost 2.25 lbs. this week. My total loss is 9.25 lbs. over five weeks. My calorie intake for the week was 13,748.

* Other teams covered other streets in the area. The idea was to cover the area surrounding the high school where the show will take place in April.

** I like to do these tests from time to time because I think it is important not to just achieve various workout goals but to maintain them as well. I’ve been doing gripper work but haven’t intentionally been working on the above goals for a few months.

*** All of the fun I had dancing around got me to thinking I might want to start doing some online dance classes or maybe some Zumba at some point.

**** I found it better to simply rest a second or two between reps when it got too hard to continue rather than dropping the weight because the latter took too long and 60 lbs. has become too easy for what I’m trying to do. I think I need to buy a couple of five-pound plates I can slide into my weight stack so I can have 5 instead of 10 lb. intervals for my cables.

***** Actually it got bizarre and weird at points as if I were trying to summon up Great Cthulhu but that is the advantage of the privacy gained in working out in one’s basement with the poison-resistant spiders and armored scorpions. I often find the latter in the glue traps we set out in our basement and they look an awful lot like mini-Tyranids!

24 thoughts on “Work Outs: March 13 – 19, 2022 (San Francisco Mission District Work Trip)

  1. Some great art, but more importantly great to see how dedicated you are to your fitness right now. I saw half of Thunder Rosa’s face in one of those photos! πŸ˜‰ I’m still very low energy after the past 2 years and 4 months of being essentially immobile. Still, off to the gym in about 30mins…

    Liked by 1 person

    • I agree it was some nice art and although I was kind of rushed there were plenty of other pictures I wish I could have taken too. Some other day, perhaps. Thank you, it is very exciting to have a real goal to reach for again so far as fitness is concerned. I like working out so I’ll always do it for as long as I can but for me, it takes a goal to keep the weak link under control, which is what I eat. Yes, I see what you mean about half of TR’s face. Glad you are off to the gym to get some of your energy back. πŸ™‚

      Liked by 1 person

  2. I apologize because I’m sure this is not of interest to you, but I don’t get to use this skill often –

    Top left – hard to see because of the glare, could be Cobra/King Cobra or Dr. Wagner

    Second from top left – MΓ‘scara AΓ±o 2000

    Second from top middle – Also Tiniebla I believe

    Second from top right – Mistico

    Middle row left – Super Calo

    Middle row middle – Octagon

    Middle row right – Might be generic, if not I’d love to know who it is

    Second from bottom left – Partially covered, could be Rey Mysterio or Crazy Boy

    Second from bottom middle – Generic/Nacho Libre

    Second from bottom right – La Parka, the ownership of this persona has been in court for years

    Bottom right – Psycho Clown

    Liked by 1 person

    • Thank you, this is indeed of interest to me and I appreciate you taking the time. Lucha Libre is very popular in San Jose and San Francisco, apparently, and it is good that I’m learning more about it. I’m especially finding the whole culture around the masks and families of luchadores very neat.


    • Heh, I know what you mean, John. Going into endless restaurants, bakeries and even a lovely Irish bar was quite torturous. Still, I got some satisfaction (and dare I say dietary glory) in resisting and having a good week working toward my goals. πŸ™‚

      Liked by 1 person

    • Thanks, Dave. Grip strength is one of those things that I find for me fades quickly back down to my baseline that I get from general training for wide-handled dumbbells and the like if I don’t keep up with it. So I was pleased to see that what I was doing was enough. Going to work more intentionally with the grippers to get that 2mm goal with my left hand.

      I’m thinking too of looking into filling up a bucket with sand or rice (probably sand because the vermin will probably get into the latter) and doing some hand and forearm work that way and seeing how it goes.

      Liked by 1 person

  3. All I can say is Police Truck or California Uber Alles would make pretty great workout music now that I think about it! πŸ™‚ Well that and the pictures from San Francisco look great! I’ve never visited but perhaps one day I’ll make it there πŸ™‚

    Liked by 4 people

    • I enjoyed their songs too. πŸ™‚ The only complaint that I had is they are very short and if my husband is going to play a set for our workout, we agreed that he should get some more of their music.

      We haven’t been to SF for quite some time. Years ago we had an unfortunate episode with coming back to our car and seeing that someone had smashed our windows. Not just one like in a smash and grab but all of them! With that and some of the pictures and such coming out of San Francisco lately hubby and I decided to give the place a miss.

      I can’t speak for the city in general these days, but what I saw of the Mission district was pretty nice and changed my mind a little. I wouldn’t hesitate to go there again myself either for work or just to walk around.

      Liked by 3 people

      • I don’t own any Dead Kennedy’s albums but I wonder if they have enough great songs to sustain a workout. Of course, they have the problem most punk bands have that their songs can all sound the same. Not that it bothers me too much πŸ™‚

        I haven’t followed what’s been going on there lately but it definitely seems like it can be a bit crazy in San Francisco from what I’ve heard in the past. Maybe I’m too much of a straight-laced Midwesterner but San Francisco isn’t a city I would move to and it isn’t the cost that is scaring me away! πŸ˜€

        Liked by 1 person

        • I’m not sure, but of the songs we had most were very short, some were only like a minute. I’ve noticed that too with punk bands sometimes. My husband put a bunch of songs on our basement workout tv and there is this one band, I forget the name, where all of their songs suffer by sounding pretty much the same to me though I do like the energy of their guitar work. Don’t care for their lead singer though. I forget the name of the group; I listened to a few of their songs one day and never really got into it.

          I have to say this about Judas Priest, which was one of my favorite bands back in the early 80s on the strength of my having seen them live at the Frank Irwin Center in Austin, Texas when I was in the Army. There was this moment that even now is burned into my mind of the lead singer standing on top of a big motorcycle, seemingly effortlessly with one foot on the seat and the other on the handlebars, and launching into this one very high, sustained note that he was capable of at the time. I was pretty blown away by it at the time. Anyway, one thing about JP is that even though you always know you are listening to one of their songs they don’t all sound the same. I also liked the Metal takes on songs such as “Diamonds and Rust” (Joan Baez) and “Green Manalishi” (Fleetwood Mac). Some years later, in community college when I was taking a music elective for my general studies two-year transfer degree, I did a paper comparing the two versions of Diamonds and Rust, which was a lot of work but fun.

          Yeah, what I’ve seen in the news and online about SF hasn’t been too good but they seem to have things under control down on 24th Street. We walked around a bit in some of the surrounding areas, which were mostly residential, and things seemed pretty nice and fairly clean for a big city so I’m hopeful since I have a lot of fond memories about the place from the 90s and early 2000s when we came down for day or overnight trips from the Sacramento area. This was before we moved back to the east coast for my husband’s career … we bounced back and forth quite a few times from coast to coast before finally settling here for good–hopefully–this last time. And yeah, the cost for houses out here is pretty crazy. I thought they were pretty crazy in 2014 when we moved down here but I guess I wasn’t seeing nothing yet!

          Liked by 1 person

          • A good example of short, fast music is the Ramones. All of their music is short and somewhat repetitive but that never stopped them from making music!

            I lived near the Leather Museum in Chicago until I moved to my condo almost a year ago now and I will never look at Judas Priest the same way. Maybe you don’t know what that museum was like (I didn’t before we moved!) but it was basically gay men into leather who are in their 40’s to 60’s. The outfits these guys would be wearing right across the street from where I lived were quite a sight. There were plenty of times there was more skin showing than leather, if you know what I mean…

            There’s no doubt that San Francisco is overpriced now, just like NYC is. It has a reputation for having a LOT of homeless people and for things being a little on the dingy said but I reserve judgement until I visit one day!

            Liked by 1 person

            • You are right, I like the Ramones … I’d forgotten all about them. The latest offering hubby has put on the workout list is a group I’ve never heard of before, but kind of like, called Gravity Kills. I listened to some of their music this morning when I was doing the recumbent bike. It was snappy and kept me pedaling.

              “The Leather Museum in Chicago?” If I ever get back to that area I’m going to have to pay it a visit, lol. I like off-beat stuff like that. I do remember when Rob Halford came out as gay in the late 90s. I wasn’t thinking about such things back in the 80s when I saw them but I was pretty familiar with the idea of leathermen, “bears and cubs” and all of that sort of thing so I wasn’t too surprised, to be honest given how they dressed and presented themselves as well as some of their music. I mean, “Hellbent for Leather?” πŸ™‚ Just as well that he didn’t come out in the 80s because from what I remember of those times it would have killed his career.

              Yes, the whole Bay Area is kind of out of control so far as housing prices go. I’m glad we bought in some years ago when it was merely almost out of control but not quite because it would be very tough for us to buy a house where we live now today. i can’t speak for SF as a whole but the part we visited was nice. I’m going back to the same area again in a little under two weeks, though I probably won’t have much time to look around more is the pity.

              Liked by 1 person

              • I’ll have to give Gravity Kills a go. The name doesn’t ring a bell so they might be my new favorite band! πŸ™‚

                The Leather Museum is certainly off-beat! I have plenty more stories about it I could share but it sounds like you’re already eager to pay it a visit so I don’t need to build excitement further πŸ™‚

                I would love to live in San Diego, which is not as bad as San Francisco but its probably going to be beyond my means and I live in the third largest city in the US, which I wouldn’t call cheap to live in either. Its crazy how in demand California is. Regardless of all that, I hope you enjoy your trip back even if you don’t have much time to explore!

                Liked by 1 person

  4. Great post on your work outsπŸ˜ƒjust reading them made me sweat πŸ₯΅, I can see I have some way to go yet πŸ˜…πŸ˜…πŸ˜…. Love the street art, and those shop windows look amazing , overall I would say you have a vibrant colourful city there πŸ€“.

    Liked by 4 people

    • Hi Pat. It sounds to me like you are making it happen for yourself in the gym so that is what counts. πŸ™‚

      I really liked the street art too. I wish I could have taken more pictures and I agree, the shops were lovely. I was pretty impressed overall with what I saw of the Mission District. I’m only sorry that I couldn’t get some pictures of these subtle, little concrete faces that kept seeing in random places built into the sidewalks that reminded me of those old Central American head sculptures. Maybe next time!

      Liked by 3 people

      • My wife saw how happy I was with the gym she joined up to πŸ˜…πŸ˜…πŸ˜…, those faces sound interesting, will be looking forward to seeing them after your next visit πŸ˜ƒ.

        Liked by 1 person

        • That’s really great your wife is going now too. I hope she enjoys it and gets great results. πŸ™‚

          I thought those faces were kind of neat and pretty subtle in that they are easy to miss. I’d like to get some pictures of them though I don’t know when I’ll be able to do it. We are going back to a high school in the area on April 9th for the show, but I’ll be involved in the work of helping to set up and tear things down (and probably security work or something during the show too) so I doubt I’ll have the time or energy for any siteseeing. I’m going to keep those faces in mind though if I find myself back there again.

          Liked by 1 person

            • You are exactly right, Pat, it is the subtleness that makes the faces interesting– in placement and the fact that they are unique but pretty plain, pedestrian (literally) in their placement, and blend in with their surroundings so they are easy to miss.

              Hope your wife likes/gets what she needs from the new workouts. πŸ™‚

              Liked by 1 person

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