Sun, June 12th

Rest Day.

Calories: 2000, Protein: 101 g.

Mon, June 13th

We followed along with The Jack Lalane Show (DVD 3, Episode 1) shortly after waking up. Afterward, I balanced with my feet together to make it a bit harder on our balance board.

I did about two hours of yard work in the early afternoon. Where safe and appropriate, I purposefully speeded along so as to get my heart rate up a bit. In the evening, I did two hours of wrestling referee training.

Calories: 2000, Protein: 130 g.

Tues, June 14th

(Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs 70+.

(Morning) Leg Day at the Physical Therapy Office: I warmed up with some light calisthenics.

• We began with the therapist doing some deep tissue massage on some areas that were pretty tight.
• Calf Stretching (both legs): 2 sets x one minute
• Iliopsoas Stretch with Side Bend (each leg): 30 seconds
• Rocker Board Balancing (feet together to make it harder): 2 sets x 1 minute
• (Super Set) Monster Walks (blue band, forward and backward): 2 sets x 10 reps +
  • Lateral Walks (blue band, each direction): 2 sets x 10 reps
    • With the lateral walks the therapist suggested I stay more bent at the knees. I have taken to being more upright with my hands behind my head doing what my Monday trainer at wrestling school calls “The Brookfield Shuffle,” that he said he learned when he was boxing. So the take-away is I’m going to do them both ways and make everyone happy!
• Played toss with a 8 lb. ball for about a minute while standing on dyna pads.
• Step up with Knee Raise and Raise 8 lb. Ball (each leg): 2 sets x 10 reps
• Seated Leg Press: 335 lbs x 15 reps, 355 lbs. x 15 reps, 375 lbs. x 15 reps
• Bird Dips (12″ block when needed for balance, ea. leg): 10 reps
• Squats: 10 reps using blue band to provide resistance from my knees drifting in. For the second step, I balanced on the flat part of a BOSU ball. The therapist suggested I buy one for home use, so after the session I went over to the sporting goods store and did so.
• I finished with some stretching, ice, and electric muscle stimulation.

(Evening) I went to wrestling referee training for two hours. Tuesdays involve training with the more advanced, semi-pro wrestlers so class is usually a bit more strenuous than on Mondays where I’m training with the beginners.

Calories: 1999, Protein: 118 g.

Wed, June 15th

(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
• Seated DB Alternating Overhead Front Raises: 7 lbs. x 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”: 1 lb. x 2 sets x 15 reps +
  • Prone “T’s”: 1 lb. x 2 sets x 15 reps
• One-Handed Bent Over Row (each side): 12 lbs. x 2 sets x 15 reps
• Serratus Slide (pink band): 2 sets x 15 reps
• Serratus Slide/Clock (orange band): 2 sets x 15 reps
• Ended with some stretching. I messed around a little doing some dumbbell curls while I was waiting for the therapist to set up for electric muscle stimulation for my back. We concluded today with ice and electric muscle stimulation.

In the afternoon after I got home from doing errands, I did some hand gripper work.

• Left Hand (Trainer, 100 lbs.): 6mm x 4 sets x 5 reps, (2mm x 3 reps + 4mm x 2 reps), (0.5 Gripper, 120 lbs.): 19mm x 0+5 reps
• Right Hand: (Trainer): (Closed x 2 reps + 2mm x 3 reps), (Closed x 3 reps + 2mm x 2 reps), (Closed x 2 sets x 2 reps + 2mm x 3 reps), (0.5 Gripper): 19mm x 2+3reps

Calories: 2107, Protein: 145 g.

Thur, June 16th

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

(Afternoon) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs 75+. I stretched a little more in the evening than I usually do as well.

Calories: 2000, Protein: 135 g.

Fri, June 17th

(Wake-up) I stretched for about 35 minutes before breakfast.

I went to a wrestling show in the afternoon up in San Jose, California, and helped with setup and teardown. I also made my debut as a referee, officiating two matches and helping at the end of the show with the battle royale. It was a long day but a lot of fun too.

Calories: 2255, Protein: 139 g.

Sat, June 18th

Rest Day.

Calories: 1987, Protein: 122 g.

I lost 1.5 lbs. this week. My total loss is 23 lbs. over eighteen weeks for an average of 1.28 lbs/week. My calorie intake for the week was 14,348 calories.

Sun, June 19th

Rest Day.

Calories: 2231, Protein: 97 g.

Mon, June 20th

I followed along with The Jack Lalane Show (DVD 5, Episode 5) shortly after waking up. I also tottered around for 1:30 minutes on the balance board before the show.

In the evening, I participated in a two-hour beginner class at the wrestling school. I did a little referee stuff but this time it was mostly basic wrestler training.

Calories: 2000, Protein: 126 g.

Tues, June 21st

(Wake-up) I stretched for 30 minutes and then used the foam roller, etc.

(Morning) Leg Day at the Physical Therapy Office: I warmed up with some light calisthenics.

• We began with the therapist doing some deep tissue work where needed. Then I did a couple of sets on the balance board along with some calf stretches.
• (Super Set) Lateral Walks (purple band, each direction): 2 sets x 10 reps +
  • Monster Walks (purple band, forward and backward): 2 sets x 10 reps
• Step up with Knee Raise and Raise 6 lb. Ball (each leg): 2 sets x 10 reps
• Iliopsoas Stretch and Quad Stretch (each leg): 2 sets x 30 seconds for each stretch
• Bird Dips (12″ block when needed for balance, ea. leg): 2 sets x 10 reps
• Played toss with a 6 lb. ball for about a minute while standing on dyna pads.
• Squats: 10 reps Stood on the flat part of a BOSU ball using a purple band to provide resistance from my knees drifting in.
• Seated Leg Press: 335 lbs x 15 reps, 355 lbs. x 15 reps, 375 lbs. x 15 reps
• I finished with some stretching, ice, and electric muscle stimulation.

(Evening) I did wrestling referee training for 2.75 hours.

Calories: 2023, Protein: 131 g.

Wed, June 22nd

(Wake-up) I stretched for 30 minutes.

(Morning) Back Day at the Physical Therapy Office. I warmed up with dynamic stretching and light calisthenics. I also got in some dumbbell bicep curls before the session started: 20 lbs. x 2 sets x 8 reps

• (Tri Set) Cheerleaders (pink band): 2 sets x 15 reps
  • Standing Rows (purple band): 2 sets x 15 reps +
  • Shoulder Extensions (purple band): 2 sets x 15 reps
• One-Handed Bent Over Row (each side): 15 lbs. x 2 sets x 15 reps
• Bilateral External Shoulder Rotation (green band): 2 sets x 15 reps
• Seated DB Alternating Overhead Front Raises: 5 lbs. x 2 sets x 10 reps
• One-Handed Standing Rows (each arm, cables): 2 sets x 20 lbs. x 10 reps +
• Seated Lat Pulldowns (cable): 2 sets x 46 lbs. x 10 reps
• (Super Set) Prone “M’s”: 1 lb. x 2 sets x 15 reps +
  • Prone “T’s”: 1 lb. x 2 sets x 15 reps
    • On the “M’s” the therapist suggested I turn my hands so that my thumbs were facing almost up toward the ceiling.
• Serratus Clock (orange band): 2 sets x 15 reps
• Ended with some stretching and concluded with ice and electric muscle stimulation.

Calories: 2017, Protein: 125 g.

Thur, June 23rd

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

(Afternoon) Pushing Workout. I warmed up with the 1 lb. indian clubs and such.

• Incline Push-ups (step platform on bench, hands directly under shoulders): 4 sets x 8 reps
• Arnold Press: 20 lbs. x 12 reps, 25 lbs. x 10, 8, 8 reps
• (Exercise Complex) Dead Bugs (no shoes, 2-ct): 30 reps, Side-to-Sides* (each way): 10 reps, Downward Internal Shoulder Rotation (orange band, each arm): 15 reps, Heavy Spring Bar (hands pronated): 8 reps, Side Crunches (each side): 10 reps, Heavy Spring Bar (hands supinated): 8 reps, Standing Chest Flies (2 lbs. indian clubs): 20 reps
• DB Lateral Raises: 10 lbs. x 12 reps, 12 lbs. x 3 sets x 10 reps
• Standing Overhead DB Tricep Extensions: 30 lbs. x 12 reps, 35 lbs. x 2 sets x 8 reps
• Tricep Pushdowns (v-bar): 40 lbs. x 3 sets x 8 reps
• (Super Set) One-Handed Reverse Tricep Pushdowns (each hand): 12.5 lbs. x 3 sets x 8 reps +
  • (Set #1) Cat Litter Fitness Bag Pick Up, Shoulder, and Drop (each side): 8 reps
  • (Set #2) Standing Chest Press in Horse Stance (10 lb. steel mace): 40 reps
  • (Set #3) Swing and Catch (10 lb. steel mace, each hand): 10 reps
• I stretched and did restorative work for 35 minutes to conclude the workout.

Calories: 2000, Protein: 102 g.

Fri, June 24th

(Wake-up) We followed along to The Jack Lalane Show (DVD 1, Episode 5).

(Afternoon) Recumbent Bike: 30 Minutes, Manual Program, Level 7, RPMs 70+

Pretty much a rest day. I worked for about 30 minutes on learning a very short dance, using a choreography video by Lara Maurermeier.

• Seated Leg Curls: 50 lbs. x 12 reps, 55 lbs. x 12 reps, 60 lbs. x 12 reps, 65 lbs. x 12 reps
• Hand Gripper Work
  • Left Hand (Trainer, 100 lbs.): 2mm x 2 sets x 5 reps, 2mm x 0+5 reps, 6mm x 2+3 reps; (0.5 Gripper, 120 lbs.): 19mm x 0+5 reps
  • Right Hand: (Trainer): Closed x 5 reps, [Closed x 2 reps + 2mm x 3 reps], [(Closed x 1 reps + 2mm x 4 reps) x 2 sets]; (0.5 Gripper): 14mm x 3+2 reps
• I finished the workout with a set of heavy band-assisted lunges (8 reps, each side) and then stretched for about 20 minutes. I did some further stretching in the evening, in addition to my usual bedtime stretch, for about 10 more minutes to bring it to 30 minutes for the day.

Calories: 2021, Protein: 112 g.

Sat, June 25th

Calories: 2332, Protein: 144 g.

I lost 1.5 lbs. this week. My total loss is 24.5 lbs. over nineteen weeks for an average of 1.29 lbs/week. My calorie intake for the week was 14,624 calories.

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