Work Outs: May 22 – June 4, 2022 (Pandemic Board Game, Wrestling Show Gargoyle)

I ran across a picture on my old phone picture roll from when I played my first game of Pandemic with some friends, and I thought I’d share it since the game was fun. Pandemic is a cooperative game where the players try to eradicate four diseases pictured at the bottom of the map. The game is lost when the player deck that everyone draws from runs out or if any one color for the little disease cubes (see the unused ones in the jar lids to the right) runs out. So there is both a strong time and resource management aspect to the game.

This is a picture after the four of us won the game.

During the game, each player can take up to four actions and do things like spend a card from their hand to move to the city on the card, remove disease cubes from a city, which represents curing or partially curing an outbreak in a city, and so on. Each player character also has a special role–I played the “Operations Expert.” This specialist can build research centers easier than other players, which are the little white building tokens on the map. These centers are useful because everyone can use them to move around the map more easily by moving from center to center. A big part of winning the game is having the right person at the right place at the right time so anything that can make moving around the world more efficient is a good thing.

I found the game to be fun in that the rules weren’t hard to pick up but there is a lot of strategy and tactics, which makes the game both hard to master and affords a lot of replayability, even without the expansions. One thing about Pandemic, which a lot of cooperative games share, is you have to play it with the right type of players who don’t try and take over other players’ gameplay because they get too wrapped up in beating the game.

So, if you are looking for a fun, cooperative game that isn’t easy to win consider giving Pandemic a try. The game took us about two-and-a-half hours to play with two players (I was one of them) who had never played, one who kind of knew the game, and one veteran.

Sun, May 22nd

We followed along to The Jack Lalane Show (DVD 1, Episode 3) shortly after waking up. Afterward, I did some stretching and foam rolling work. I also used the balance board for 1:15 minutes.

My IT bands have been tight lately from all of the work they’ve been getting with physical therapy. The foam rolling helps keep them loose and I know a couple of stretches, but I wanted to learn some more so I poked around and found this page, which was helpful. What I found particularly useful was I learned how to stretch the area from a number of different positions instead of just going to the same default one or two that I already know.

I stretched and did some more restorative work in the evening as well.

Calories: 1998, Protein: 102 g.

Some of the gaming bourbons one of my friends brought home from his desert southwest trip.

Mon, May 23rd

  • (Wake-up) We followed along to The Jack Lalane Show (DVD 1, Episode 4).
  • (Afternoon) Leg Day at the Physical Therapy Office: I warmed up doing dynamic stretching and light calisthenics.
  • (Super Set) Rocker Board Balancing: 2 sets x 1 minute +
    • Calf Stretches (both legs): 2 sets x 30 seconds
  • Monster Walks (blue band): 2 sets x 10 reps
  • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • (Super Set) Seated Leg Press: 335 lbs x 2 sets x 15 reps., 350 lbs. x 15 reps +
    • Step up with Knee Raise and Raise 8 lb. Ball (each leg): 2 sets x 10 reps
  • Bird Dips (each leg, down to 12″ box): 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
  • Played toss with a 4 lb. ball for one minute while standing on dyna pads.
  • I finished with some massage, stretching, foam rolling, and electric muscle stimulation.
  • (Evening) I went to wrestling referee training for two hours. I was feeling pretty froggy and ended up doing a little bit of very light wrestling stuff too. I stretched in the evening, as usual, before sleep.

Calories: 2159, Protein: 186 g.

Tues, May 24th

  • (Wake-up) I did the balance board for 1:30 minutes, then the Recumbent Bike: 30 Minutes, RPMs 75+, Manual Program, Level 7. I bumped up the RPMs to 80+ for the last 6:30 minutes. Afterward, I did some stretching.
  • (Afternoon Workout) I warmed up with some light sets with the weights, dynamic stretching, and indian club work.
  • (Super Set) Arnold Press: 20 lbs. x 5 sets x 15 reps +
    • Set #1: TKD Low Block (each arm) x 20 reps
    • Set #2: 1 lb. Indian Clubs x One Minute
    • Set #3: Dead Bugs (2-ct) x 30 reps
    • Set #4: Chest Press from Horse Stance (10 lb. mace) x 20 reps
    • Set #5: Joust (10 lb. mace) x 20 reps
  • (Super Set) DB Bench Press (no feet): 25 lbs. x 3 sets x 15 reps, 30 lbs. x 13, 10 reps +
    • Set #1: TKD High Block (each arm) x 20 reps
    • Set #2: 2 lb. Indian Clubs x One Minute
    • Set #3: DB Lateral Raises x 12 lbs. x 15 reps
    • Set #4: Crunches x 20 reps
    • Set #5: Incline Push-up to Elbow Plank (4-ct) x 15 reps
  • Heavy Spring Bar (pronated grip) x 8 reps
  • I did some stretching after the workout.
  • (Evening) I went to referee training for 2.5 hours. Wasn’t feeling quite as froggy today but I learned a lot.

Calories: 2000, Protein: 147 g.

Wed, May 25th

  • (Afternoon) Back Day at the Physical Therapy Office. I warmed up using their arm cycle machine. Also, I’m feeling pretty sore today all over so I eased back a point or two on the weights and band strength today, especially since I have a wrestling show I have to go to tomorrow.
  • (Super Set) One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 15 reps +
    • One-Handed Pulldowns (each arm, cable): 2 sets x 17 lbs. x 15 reps
  • Bilateral External Shoulder Rotation (green band): 2 sets x 15 reps
  • Cheerleaders (green band): 2 sets x 15 reps
  • (Super Set) Prone “M’s”: 2 sets x 15 reps +
    • Prone “T’s”: 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
  • We ended with some stretching, ultrasound, and heat with electric muscle stimulation. I also stretched again later in the evening.

Calories: 2190, Protein: 126 g.

Thur, May 26th

I helped with set up and teardown for a wrestling show in San Jose, California. I also helped with security, etc. during the show. The picture below is taken before the show began while people were still coming in. This is an outdoor event in the parking area at a beer brewery where they bring in a bunch of food trucks and (of course) beer.

People can come to the show for free. I’ve done a couple of these now and both times, like in the picture above which I took right before the first match, there are maybe a hundred people. But once things get going the crowd tends to grow very large to where the whole parking lot is full with a lot more people. Things get fun too as the beer flows though people are well-behaved. People bring their kids too and set up beanbag games and the like. After the matches, we let people in the ring so they can have their pictures taken with a few of the wrestlers. So it’s a good time and traditionally is a popular outdoor event.

Calories: 2471, Protein: 150 g.

Fri, May 27th

Took a rest day other than a little stretching.

Calories: 2003, Protein: 123 g.

Sat, May 28th

Another rest day.

Calories: 1997, Protein: 110 g.

I lost 0.375 lbs. this week. My total loss is 20 lbs. over fifteen weeks for an average of 1.33 lbs/week. My calorie intake for the week was 14,818.

Sun, May 29th

We followed along to The Jack Lalane Show (DVD 1, Episode 5) shortly after waking up. I stretched some in the evening as well.

Calories: 2012, Protein: 108 g.

The picture below comes from the wrestling show on the 26th. We had finished tearing down and ring and such and were getting ready to leave. I overheard one of the luchadores ask, “What do you call that in English?” and he was pointing up. I looked up and to my surprise there was a gargoyle!

Took this picture when it was dark out.

I was pretty surprised because I had helped out before at this venue and never noticed them before. It also made me smile because last year I had been on quite a gargoyle kick when I was editing The Lost Librarian’s Grave and was pretty much interested in all things gargoyle-related. Maybe more like obsessed as these four worthy gargoyles (see picture below) in my then-growing collection could attest.*

Not the greatest picture but I think it illustrates the depth of my then mania concerning gargoyles.

Mon, May 30th

I followed along to The Jack Lalane Show (DVD 2, Episode 1) shortly after waking up. Then I balanced on the rocker board with my feet together to make things slightly harder for one minute in both directions. Then I did two sets of one-leg balancing for 15 seconds (side-to-side) with each foot. I finished with some stretching and foam rolling.

I did two hours of very basic wrestling training for two hours in the evening.

Calories: 1988, Protein: 135 g.

Tues, May 31st

(Wake-up) I balanced on the rocker board for two minutes, then I did the Recumbent Bike: 30 Minutes, RPMs 70+, Manual Program, Level 5. Afterward, I did a little stretching.

(Afternoon) Leg Day at the Physical Therapy Office: I warmed up with dynamic stretching and light movement.

  • (Super Set) Rocker Board Balancing (feet together to make it harder): 2 sets x 1 minute +
    • Calf Stretches (both legs): 2 sets x 30 seconds
  • Monster Walks (blue band, forward and backward): 2 sets x 10 reps
  • Played toss with a 6 lb. ball for one minute while standing on dyna pads.
  • Step up with Knee Raise and Raise 6 lb. Ball (each leg): 2 sets x 10 reps
  • Squats with Resisted Hip Abduction (blue band): 2 sets x 10 reps
  • Seated Leg Press: 335 lbs x 3 sets x 15 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, foam rolling, heat, and electric muscle stimulation. The therapist also did some ultrasound therapy on my knee.

(Evening) I went to wrestling school for two hours, though it was a light day for me because I was nursing a mild neck and back injury from Monday where I accidentally and single-handedly spiked my head into the mat. Not exactly my finest moment, lol.

Calories: 2007, Protein: 126 g.

Wed, June 1st

(Afternoon) I followed “Restorative Hip Stretch” by Naya Rappaport, and then streched some on my own. The session lasted for about 30 minutes.

Back Day at the Physical Therapy Office. I warmed up by doing some dynamic stretching and light calisthenics. Today I concentrated more on keeping my shoulders down and my shoulderblades pulled together for many of the exercises, which I’ve been getting lax at lately. I had some ultrasound work done on my neck and back before I did the exercises.

  • One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 15 reps +
  • One-Handed Pulldowns (each arm, cable): 2 sets x 17 lbs. x 15 reps
  • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
  • Cheerleaders (pink band): 2 sets x 15 reps
  • (Super Set) Prone “M’s”: 2 sets x 15 reps +
    • Prone “T’s”: 2 sets x 15 reps
  • Seated Alternating DB Overhead Front Raises: 2 lbs. x 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
  • We ended with some stretching, and heat with electric muscle stimulation.

Calories: 3013, Protein: 149 g.

Thur, June 2nd

Today was a rest day other than some stretching.

Calories: 1995, Protein: 129 g.

Fri, June 3rd

(Wake-up) We followed along to The Jack Lalane Show (DVD 4, Episode 5). I also stood on the balance board for one minute both before and after Jack Lalane.

  • (Afternoon Workout) I warmed up with some lighter sets with the weights, dynamic stretching, and indian club work.
  • (Super Set) Arnold Press: 20 lbs. x 5 sets x 15 reps +
    • Set #1: TKD Low Block (each arm): 20 reps
    • Set #2: Dead Bugs (2-ct): 31 reps
    • Set #3: Face Pulls: 15 lbs. x 15 reps
    • Set #4: Chest Press from Horse Stance (10 lb. mace) x 30 reps
    • Set #5: Joust (10 lb. mace) x 30 reps
  • (Super Set) Incline Push-ups*: (Bench) x 7 reps, (Bench & Step Platform + 4th Cellar Step) x 2 sets x 4+4 reps, Bench & Step Platform Negatives: 2 sets x 4 reps +
    • Set #1: TKD High Block (each arm): 20 reps
    • Set #2: Internal Rotation with Shoulder Abduction (orange band, ea. arm): 15 reps
    • Set #3: DB Lateral Raises: 2 lbs. x 15 reps
    • Set #4: Crunches: 30 reps
    • Set #5: Reverse One-Handed Tricep Pushdowns (each arm, cable): 10 lbs. x 15 reps

Calories: 1997, Protein: 105 g.

Sat, June 4th

Another rest day.

Calories: 2000, Protein: 122 g.

I lost 1.5 lbs. this week. My total loss is 21.5 lbs. over sixteen weeks for an average of 1.34 lbs/week. My calorie intake for the week was 15,013.


* These days it is camels as my next post will show.

Work Outs: July 18 – 24, 2021 (and Castle Ravenloft Board Game Session)

It was nice being able to enjoy a little gaming again with three friends and this time it was the Castle Ravenloft D&D board game where I had an excuse to use a dwarf I painted more than a year ago now. We’ve been playing the scenarios as a campaign, and this time it was “Gravestorm’s Phylactery,” where the idea is to neutralize the eponymous Gravestorm—a skeleton-dragon monstrosity with sharp claws and teeth as well as a fearsome tendency to breathe gouts of lightning at one and sundry!

My friends usually play the same characters: an elf wizard, dragonborn fighter and dwarf cleric. I favor a dwarf fighter, who I usually set up so she has some nifty defensive powers as well as the ability to move quickly as needed. One doesn’t usually think of dwarves as being fleet of foot, but I guess there are always exceptions.

Sun, July 18th

Afternoon Walk: 12.43 miles.

Mon, July 19th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Did one set of the MV Steel Mace Workout with my 5 lb. mace and then two more sets with the 10 lb. mace. Then I worked with the 2 lb. indian clubs for 15 minutes.

Tues, July 20th

  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 8 reps
  • Standing Cable Rows (Hog Bar): 60 lbs. x 4 sets x 12 reps
  • (Superset) DB Bicep Curls: 20 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Full Squats: 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps

I think Gravestorm would look really good with even just a minimum amount of painting. Basically a usual sort of skeleton recipe with some extra attention to the wings would look quite pretty. Knowing me, if I painted this creature, I’d probably want to dedicate it to Nurgle somehow.

Wed, July 21st

  • Morning Walk: 3.26 miles.
  • Arnold Press: 25 lbs. x 4 sets x 12 reps
  • Lateral Raises: 12 lbs. x 4 sets x 8 reps
    • Did these as a superset with my bench press warm-up sets.
  • BB Bench Press: 65 lbs. x 8 reps, 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps
  • (Superset): Tricep Pushdowns (rope): 25 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Light Spring Bar: Hands Pronated x 12 reps + Hands Supinated x 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps

Thur, July 22nd

  • Morning Walk: 3.26 miles.
  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 11. RPM’s: 70 – 100+

Here we have a post-victory celebratory photo op. It was a close thing, as it often can be, and besides the obvious threat of Gravestorm and the other monsters, we had a few pretty vicious traps and random encounters to deal with as well. It was good to get a chance to use one of my dwarves, that I bought from Etsy, and roll some dice with friends again too. I’ll probably use one of the other dwarves the next time we play.

Fri, July 23rd

Morning Walk: 3.26 miles.

  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 4 + 1 reps, Right = 4mm x 5 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 4): Left = 4 mm x 1 + 4 reps, Right = 4mm x 5 reps
    • (Set 5): Hold Guide (60 lbs.) closed with piece of paper for time: Left = 30 sec, Right = 40 sec

Sat, July 24th

Afternoon Walk: 5.08 miles. Did about 10 minutes of miscellaneous calisthenics after the walk.

Weekly Weigh-in: I am up 1 lb. since last week. My total loss thus far is 28.4 lbs.

A friend’s Sage from Talisman

My friend, Warboss Mark, was kind enough to allow me to post a picture of a figure he recently painted from the Talisman board game:  the Sage.  I thought he came out looking pretty good and it is always more fun to play board games where the figures are painted.

Thanks, Mark!

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