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!”

6 thoughts on “Work Outs: May 15 – 21, 2022 (Local Flora and Fauna)

    • Thank you, John. Yeah, that lizard was a crafty little imp. πŸ™‚ My back (and knee) are sort of works in progress but my back is feeling a lot better this week so far than it did on the 15th – 21st.

      Liked by 1 person

  1. Wow Ann I take a certain pride in being able to spot things in the bush as I grew up there but your lizard certainly beat me πŸ˜…πŸ˜…πŸ˜…. As for the tree it is certainly determined πŸ˜ƒand I am a great fan of The Far Side, had many a laugh see his cartoons πŸ€ͺπŸ˜…

    Liked by 3 people

  2. Sorry to hear about your back Ann, and hope that gets sorted soon, well done on keeping up with the training this week with the back problem.
    Great pictures of the flora & fauna, the lizard looks a bit like an Agama, but could be wrong, as many lizards have similar heads.

    Liked by 3 people

  3. While I’m not a huge hiker, I do find that its always nice to get out of the city or suburbs or wherever you live and walk amongst the plants and animals for a bit! πŸ™‚

    Liked by 4 people

    • Yes, I agree. The little animals and interesting plants are a bit part of the attraction of hiking versus say just going for a walk in town or peddling our bike in the basement.

      Liked by 1 person

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