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.)
    • 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.

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

  1. I’m glad things are going well for you health-wise after your injury. Its hard to get back on the exercise train if you have to take time off too so all the better to keep at it, I say. That is a great picture of Wyatt as well 🙂

    Liked by 1 person

    • Thank you. Fortunately, there is still a lot I can do, even with the injuries and going to PT though it is annoying not being able to do everything I want. So to stay focused I’m concentrating on getting my weight down to where I want it to be for when I’m hopefully getting in the ring and doing the referee thing this summer assuming my training continues to progress well.

      Heh, thanks, Wyatt is a great little cat. 🙂

      Liked by 1 person

  2. ‘Sup Wyatt. You look like a happy cat, ruling his hoomans. Solid week of workouts. I feel your knee pain. I’ve dealt with a knee problem since high school. One surgery so far, PT seems to help, but I need to be more consistent with it. Now my knees hate me because I am too fat… Done a couple 5ks (walking) to start back into it. Hoping to find a pool on deployment and do some heavy pool sessions as well. Your consistency is pretty inspiring.

    Liked by 1 person

    • Wyatt told me to say “Sup!” back. 🙂

      Thanks, I’m keeping at the workouts and doing what I can and my goal of wanting to get back in the ring as a referee has really helped me stay consistent with the training.

      I hope your PT and walking/swimming allows you get to back into doing what you want to do and allows you to get some weight off for your knees. I learned from PT a couple of years ago, when I was at the same place going to increase my right shoulder mobility, that you really do have to keep up with the exercises and stretches at home to see the full benefit. The pool thing sounds like fun.


  3. I do feel for you in regards to the knee, I got a bit carried away at the gym and over extended some lower abdominal muscles that really enjoyed me, I forgot I had had that problem some time back, just doing the treadmill and hikes for the moment, should be right by next week. One has to admit those are daring though!!!

    Liked by 3 people

    • Oh dear, I hope your abs feel better soon. At least you are able to do the treadmill and hiking, which sounds both fun and good for your health.

      Thank you, the knee is feeling a little better though I still have to do a lot of rehab to get to where I’ll be able to do everything I want to do again with it.

      Liked by 1 person

      • Thanks Ann I’m back into it but being a little bit wiser in what weights I add . Some years back I damaged some cartilage in my knee and that took a lot longer to heal so I do feel for you , it was interesting as it was the first time I had dry needling 🤔

        Liked by 1 person

    • Thank you, John, I like taking pictures of Wyatt. I think he is pretty photogenic. Thank you too about the knee and back. I suspect they are going to be long-term projects at PT.

      Liked by 1 person

  4. Great progress Ann, and wonderful pictures as always. Hope the physio goes well, really don’t like those electric stimulation machines, after having been left on one due to an emergency ! LOL

    Liked by 3 people

    • Thank you, Dave, I hope so too. The working out and weight loss is going great but the knee and to a lesser extent my back, which I’m also going to be tackling at the same PT place, has been holding me back from the full extent of some of the things I want to do. I didn’t care for those machines either when I was first introduced to them a couple of years ago when I was at the same PT place working on getting my shoulder mobility back, but I found I got used to them. I don’t think I would have enjoyed being accidentally left on one; I think after a time I would have ripped those little pads off and called it a day!

      I think it is pretty neat seeing the mole holes or whatever they are in the trail, though I can’t help but think they could pick a better spot. Still, it is always fun seeing something new on the trails. I’m sure 4 out of 3 people would agree with me!

      Liked by 4 people

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