Not too many pictures this time around: I’m trying to get caught back up with posting my workouts. Still, I did have a fun time on July 4th, which in the United States is a holiday.

I spent the 4th in San Jose, California participating in the Red, White & Blue Parade and Festival, which the city puts on each year to celebrate U.S. Independence Day. The wrestling promotion where I train was contracted as part of the general entertainment. In the morning, I helped set up the ring and then walked a couple of miles in the parade. In the afternoon I refereed three of the six matches for the show and then helped tear down the ring.

Sun, June 26th

Rest Day. I stretched for 30 minutes in the afternoon.

Calories: 2100, Protein: 95 g.

Mon, June 27th

We followed along with The Jack Lalane Show (DVD 3, Episode 1) shortly after waking up.

(Afternoon Workout)

• Recumbent Bike: 30 Minutes, Manual Program, Level 7, RPMs 72+
• Dead Bugs (no shoes, 2-ct): 35 reps
• I spend about 20 minutes following along with this dance choreography video.
• Stretched for 30 minutes.

In the evening, I did referee training for two hours. I worked on the referee slide for the first time, which pleased me. After four months of physical therapy and losing about 25 pounds, my mobility is getting better though it is still early days for that yet and I’m looking forward to improving further over the next few months.

Calories: 1935, Protein: 118 g.

Tues, June 28th

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

• We began with the therapist doing some pretty intense 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
• (Super Set) Step up with Knee Raise and Raise 8 lb. Ball (each leg): 2 sets x 10 reps
  • Iliopsoas Stretch: 2 sets x 40 seconds
• Bird Dips (12″ block when needed for balance, ea. leg): 10 reps
• Played toss with an 8 lb. ball for about three minutes while standing on dyna pads.
• Balance Board: 2 sets x one minute. (Doing the ball toss right before this made balancing difficult.)
• Squats (standing on the flat part of a BOSU ball): 12, 15 reps
• Step Up and Reach (8 lb. ball, each leg): 2 sets x 10 reps
• Standing Calf Raises (each leg, raise on both feet, come down on just one foot): 2 sets x 10 reps
• (Super Set) Standing Hip Abduction (blue band, ea. leg): 2 sets x 10 reps +
  • Standing Hip Extension (blue band, ea. leg): 2 sets x 10 reps
• I finished with some stretching, heat, and electric muscle stimulation.

(Evening) I arrived at wrestling school early and stretched for about 20 minutes and then did some referee training for 3.25 hours.

Calories: 2005, Protein: 117 g.

Wed, June 29th

(Morning) Back Day at the Physical Therapy Office. The therapist worked on my neck and upper back a bit before I got too far into the workout.

• (Tri Set) DB Curls: 20 lbs. x 2 sets x 8 reps
  • Standing Rows (purple band): 2 sets x 15 reps +
  • Shoulder Extensions (purple band): 2 sets x 15 reps
• (Super Set) DB Curls: [25 lbs. x 6 reps + 20 lbs. x 2 reps] x 2 sets +
  • Serratus Clock (orange band): 2 sets x 15 reps
• Cheerleaders (pink band): 2 sets x 15 reps +
• Bilateral External Shoulder Rotation (purple band): 2 sets x 10 reps
• (Super Set) Seated DB Alternating Overhead Front Raises: 10 lbs. x 2 sets x 10 reps +
  • Prone Open Book/Reach Stretch (each side): 2 sets x 10 reps
• Seated Lat Pulldowns (cable): 2 sets x 40 lbs. x 10 reps
• One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 10 reps +
  • Supine Thoracic Windmill Stretch (each arm): 2 sets x 10 reps
• (Super Set) Prone “M’s”: 1 lb. x 2 sets x 10 reps +
  • Prone “T’s”: 1 lb. x 2 sets x 10 reps
    • On the “M’s” I remembered to turn my hands inward so that my thumbs were facing almost up toward the ceiling.
• One-Handed Bent Over DB Row (each side): 15 lbs. x 2 sets x 19 reps
• Ended with some stretching, heat, and electric muscle stimulation.

(Afternoon) I stretched for 40 minutes and then did a little work with the foam roller and my Kaltenborn Wedge.

Calories: 200x, Protein: 117 g.

Thur, June 30th

Spent the day celebrating my husband’s birthday, which was this week. I bought him some presents that he liked, and we had a nice party.

Calories: 3500 – 4000

Fri, July 1st

I spent the day at a wrestling show up in San Jose, California. I helped with both setup and teardown, which was a fair amount of lifting heavy things and such, and I was also the referee for a singles match.

Calories: 1800, Protein: 143 g.

Sat, July 2nd

Rest Day.

Calories: 2284, Protein: 130 g.

I was the same weight this week as last week. My total loss is 24.5 lbs. over twenty weeks for an average of 1.23 lbs/week.

Sun, July 3rd

Rest Day. I stretched for 30 minutes in the afternoon.

Calories: 1900, Protein: 84 g.

Mon, July 4th

Like I said, we had six matches. The way our schedule worked for the festival, we had a match and then a 20-minute break. People would wander around the festival and maybe stop and watch or not as they wished. As it often goes with such shows, the early matches didn’t have very many people but it got pretty crowded by the end once word got around and people realized what was going on.

Calories: 1996, Protein: 128 g.

Tues, July 5th

(Evening) I spent 2.5 hours at the wrestling school for referee training. I left early and got there much earlier than I intended because the holiday traffic going up to San Jose never materialized. So I spent about 30 minutes stretching before class. I also did the following exercises while at school:

• Brookfield Shuffle: 10 circles outside the ring, which is a bit smaller of a circle than doing the exercise inside the ring, which is what I usually do.
• Squats: 100 reps (I added in various additional things with the arms or coming up on my toes in the up position and so on.)
• Side-to-Sides (each way): 20 reps
• Supine Leg Windmills (each way): 50 revolutions
• Dead Bugs (with shoes, 2-ct): 20 reps
• Zig-Zags (2-ct): 20 reps
• Hip-Ups: 20 reps

Calories: 2045, Protein: 116 g.

Wed, July 6th

(Morning) We went for a short walk (about 35 minutes) in the woods.

(Evening) I spend about two hours at the wrestling school working on referee training.

Calories: 2295, Protein: 131 g.

Thur, July 7th – Sat, Jul 9th

Spent this time hanging out with family. Didn’t get any formal exercise, though I did do some stretching here and there as well as my usual evening stretch. My body likes these breaks from time to time.

I lost 2 lbs. this week. My total loss is 26.5 lbs. over twenty-one weeks for an average of 1.26 lbs/week.

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