Work Outs: January 10 – 16, 2021 (Steam Locomotive Video, Forest Elves, and Paint Cat)

We like to go hiking on the trails at Henry Cowell State Park in Felton, California, which is about 15 minutes from our house. On one of our hikes in December 2020 we happened to be in the right place at the right time and I took some video with my cell phone of one of the steam trains making its way past us. The edited video is a bit over a minute and a half and you can check it out here or by clicking the video below.

The trains are run by an outfit called Roaring Camp and Big Trees, which offers rides through the redwoods and also offers a service shuttling people from Felton to nearby Santa Cruz and back again. The train in question is a Shay locomotive called the Dixiana and was built in 1912 by the Lima Locomotive Works of Ohio. Roaring Camp got their hands on the train in 1962.

Sun, January 10th

Afternoon Workout

  • Recumbent Bike: 30 Minutes, Levels 9 – 14 for the first 15 minutes and 10 – 15 for the second half of the session. I followed this video again. The workout was interval training along with some upper body range of motion work and getting off the bike for some quick calisthenics. I did four sets of leg lifts for 12 reps each. (Coach Kim doesn’t give us much time before we jump back on the bike!)
  • Mostly static stretching for 20 minutes.
  • Walked 5.17 miles.

Calories: 2096, Protein: 135 g.

Mon, January 11th

Morning Walk: Three miles. I went back to the park a couple of hours later and jogged two miles over mostly flat terrain. Calories: 2150, Protein: 125 g.

Tues, January 12th

I did the “Taekwondo Follow Along Class – White Belt – Class #1″ from Global Martial Arts University in the afternoon. I’ve taken a little Taekwondo in the past, but figure I’ll start at the beginning again since I didn’t keep up the training.

Afternoon Walk for 3.43 miles. Calories: 1797, Protein: 137 g.

There are a lot of forest elves living in Henry Cowell Park and one sees their anonymous handiwork quite a bit on the local trails. Their talents run to more than just decorating trees at Christmas. I ran across this little scene on top of a pile of rail ties not too long after taking the train video and I thought I’d include it here since it kind of fits with the whole railroad motif thing.

Wed, January 13th

Morning Walk: 3.35 miles and an afternoon walk of 3.92 miles for a total of 7.27 miles for the day.

I warmed up for the deck of cards by doing a bunch of high energy vacuuming down in the cellar and then worked the Taekwondo white belt “Stances” lesson on the Global Martial Arts University site. The lesson taught the difference between a sparring stance and fighting stance, ending with drills.

Deck of Cards Workout

SuitNumber CardFace Card
HeartsAlternating Stationary Lunges + Front Kick Stretch (2-ct) 10 Goblet Full Squats (30 lb. DB)
ClubsDead Bugs (3-ct)10 Cossack Squats (Four Point)
DiamondsStanding Side Crunches (3-ct)30 Squats
SpadesSnap Kick Exercise (2-ct)10 Rom. Dead Lifts (15 lb. DB’s)
AcesBlack = 20 Full SquatsRed = 20 Hindu Squats
First Joker20 Bridging Exercise (2-ct)
Second Joker60 Supine Leg Windmills (ea. way)

I noticed some irritation in the top of my right quad in the upper rectus femoris area when I was about half way through the deck. I learned long ago not to try and work through an irritation because this is the body’s way of trying and get you to stop doing something before there is a full blown injury. The only exercise I noticed this with was lunges, so I substituted kneeling squats (2-ct) for the remainder of the deck.

Toward the end of the deck I managed a few three point Cossack Squats. I still have some work to do so far as getting my heels flat on the mat when I’m fully in the down position, which is one of my current goals.

Deck of Cards workout music: Mirror of Souls album by Theocracy. Calories: 2081, Protein 150 g.

Thur, January 14th

Morning Walk: 3.12 miles. Calories: 2045, Protein: 132 g.

Fri, January 15th

Morning Walk: 3.89 miles.

Afternoon Work out | Weight Lifting Music: Aggressive Metal Songs Volume 1.

  • Reviewed Taekwondo white belt “Stances” lesson and did the “Switching” lesson on the Global Martial Arts University. “Switching” highlighted some of the basic mechanics of switching the legs for kicking.
  • Arnold Press: 25 lbs. x 12 reps, 30 lbs. x 7 reps, 25 lbs. x 2 sets x 8 reps
  • DB Bench Press: 25 lbs. x 12 reps, 30 lbs. x 3 sets x 8 reps
  • Incline Push ups (4th stair): 4 sets x 10 reps
  • DB Lateral Raises: 12 lbs. x 13 reps, 15 lbs. x 8 reps, (15 lbs. x 6 reps + 12 lbs. x 5 reps), 12 lbs. x 12 reps
  • DB Front Raises: 12 lbs. x 4 sets x 9, 8, 9, 9 reps
  • (Super Set)
    • DB Prone Rear Delt Row: 8 lbs. x 12 reps, 10 lbs. x 3 sets x 12 reps
    • DB Hammer Curls: 20 lbs. x 4 sets x 10, 8, 8, 7 reps
  • (Super Set)
    • Face Pulls: 12.5 lbs. x 4 sets x 12 reps
    • DB Flies: 12 lbs. x 4 sets x 12 reps
  • Tricep Pushdowns (tricep handle): 45 lbs. x 12 reps, 50 lbs. x 3 sets x 9, 8, 8 reps
  • (Super Set) One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm): (12.5 lbs. x 5 reps + 10 lbs. x 5 reps), 10 lbs. x 3 sets x 8 reps +
    • (Set #1) Dead Bugs (2-ct): 20 reps
    • (Set #2) Crunches: 30 reps
    • (Set #3) Small Shoulder Circles (each way): 70 reps
    • (Set #4) DB American Swings: 30 lbs. x 12 reps

Calories: 2057, Protein: 161 g.

Sat, January 16th

Rest Day. Went to the chiropractor for routine maintenance. I tried to get Paint Cat to come down cellar and train with me (maybe some HIIT work chasing rats around?), but she said, “Naw, I’m good right where I am,” and after I thought about it I decided to join her. So ends another week.

Roxy is nobody’s fool.

Calories: 1887, Protein: 142 g. (I lost 0.8 pounds this week, so my total loss is 18.8 lbs.)

Work Outs: November 22 – 28, 2020 (Thanksgiving Pie, and Emperor Cats)

Sun, November 22nd

Pretty much the same kind of day as last Sunday: Parcheesi, hung out with my husband and cats and watched movies. Speaking of cats, I took this picture of one of my cats on Thanksgiving Day when I happened to notice that the light and shadow were just so where he was sitting. I think for a cell phone photograph it came out pretty good.

His legal name is Wyatt and he joined us in 2015 as an adolescent. I thought perhaps he had been named after Wyatt Earp, but alas the woman we adopted him from told me that in fact he was named after the street she trapped him on when he was feral. We thought about continuing our string of naming pets, plants, file servers and so on after Roman emperors in the order they reigned (of course), but I decided Wyatt didn’t seem like either a Servius or a Galba, so Wyatt he stayed.

Mon, November 23rd

Morning Walk: 3.27 miles. Calories: 2000, Protein: 100 g.

Tues, November 24th

Captains of Crush Gripper (T):

  • (Set 1): Right = 6mm x 9 reps, Left = 14mm x 8 reps
  • (Set 2): Right = 6mm x 5 reps, Left = 14mm x 9 reps
  • (Set 3): Right = 6mm x 6 reps, Left = 12mm x 5 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 12mm x 4 reps
  • (Set 5): Right = 4mm x 3 reps, Left = 10mm x 2 reps

Fitness Bag Deck of Cards Workout

SuitNumber CardFace Card
HeartsWalking Lunges + Front Kick Stretch10 Full Squats
ClubsStair Incline Push-ups10 Cossack Squats
DiamondsBent Over FB Rows10 FB Shovels
SpadesFB Snatches10 FB Rom. Dead Lifts
Aces (any suit)/Jokers20 Full Squats

I changed the workout a little from last week. I don’t think that being sore for an entire week from the lunges is such a good idea, so I decreased the lunge volume a bit and added in some mobility work. Found some interesting information about Cossack Squats here, though my goal is to perform the exercise more like in this video.

Calories: 2010, Protein: 101 g.

My last Roman emperor cat was Nero and thinking about him brings up a lot of nice memories. (He passed away in 2014.) As you can see below, he was pretty hard on scratching posts, liked small boxes and was fond of 6th edition Warhammer 40K. I found him a worthy Emperor Cat indeed!

Wed, November 25th

Morning Jog-Walk: 3.28 miles. Calories: 2566, Protein: 97

Thur, November 26th

We had a nice Thanksgiving Day. My husband wanted to bake a vegetable and tofu pie for the holiday, which I thought was nice, and turned out to be tasty too.

Fri, November 27th

  • Arnold Press: 25 lbs. x 4 sets x 12 reps
  • Incline Push-ups (4th riser on cellar stairs): 4 sets x 10 reps
  • Light Spring Bar: 50 reps
  • Twenty-One’s: 12 lbs. x 3 sets
    • I learned to do this exercise back in the ’80’s in a specific order: Front Raises, Lateral Raises, then Rear Delts. I see no reason, though, why it has to be done in this order. So for fun I did the exercises in a different order for each set.
  • Super Set
    • DB Flies: 8 lbs. x 4 sets x 12 reps
    • Tricep Pushdowns (tricep handle): 40 lbs. x 4 sets x 12 reps
  • Exercise Complex: One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 10 lbs. x 12 reps, Small Arm Circles 50 revolutions each way, Dead Bugs (2-ct) 20 reps, Standing Side Crunches (ea. side) 12 reps
  • Captains of Crush Gripper Sport (S): 6 sets x 5 reps

Sat, November 28th

  • Morning Walk: 3.09 miles.
  • Afternoon Workout
    • Standing Cable Rows (straight bar): 65 lbs. x 4 sets x 12 reps
    • Pull Downs (d-handles): 50 lbs. x 2 sets x 12 reps, 2 sets x 13 reps
    • Fitness Bag Bicep Curls: 4 sets x 12 reps
    • Exercise Complex: Fitness Bag Cleans x 12 reps, DB Shrugs 25 lbs. x 12 reps, Wrist Roller (cable) 15 lbs. x 1 winding, Bell Tower Crunches (ea. side) 17.5 lbs. x 12 reps, One Handed Alternating American Kettlebell Swings (2-ct) 15 lbs. x 12 reps, DB Hammer Curls 12 lbs. x 12 reps, Face Pulls 17.5 lbs. x 12 reps, Calf Raises x 30 reps, Twist Yo’ Wrist (cable) 10 lbs. x 2 windings, Wrist Supination and Pronation (ea. arm) with light wood axe x 12 reps, Dead Bugs (2-ct) x 30 reps, Spread and Raise Hands (light orange band) x 25 reps, External Shoulder Rotation (black band, ea. arm) x 12 reps, DB Punch Up’s w/ 2 second hold 12 lbs. x 12 reps

(I was up 3.6 pounds for the week, so my total loss is 14 lbs. so far.)

Finished All Four Dwarves … but that darned Internet!

I did indeed end up burning the evening oil on the last night of the March Might & Magic Painting Challenge though as it turned out I might as well have not bothered.  I finished all four dwarves at 11:35 pm local time, took some quick pictures but when I went to my computer that was when I learned that the internet was down!

I think they’d have a fun adventuring party for a D&D dungeon crawl.

That is what I get, I suppose, for cutting it so fine.  I was going to leave them out but after several people opined that I should include them in the round-up, that is what I’m going to do.*

I kind of see the graybeard guy as their leader.**

As I mentioned in a post on February 20th, I envision the musket dwarf as some sort of magician, who uses his firearm as a focus for casting (or shooting) his spells or whatever.  So it seems fitting to include a picture of him with Cat and Toad.***  Owl, the last of the three pack of familiars, remains sadly unpainted but I hope to remedy that in April.

His profile kind of reminds me of the Old Man in the Mountain before it fell down.

Some Previous Posts Concerning the Four Dwarves

Dwarf Hammer Clip Art

* Four different people told me that I should consider cutting myself (or at least the dwarves) some slack and go ahead and put up the picture.  I have a general principle in life that if three or more people tell me they disagree with something I’ve decided, then I need to go back and give my decision more thought.  In this case, I’ll go ahead and include them.  If someone else had told me they had internet problems, I wouldn’t have hesitated and would have said, “No problem, send them and I’ll happily include them!”  After having thought about it, I don’t think anything is served by holding myself to the “higher standard” because I’m running the challenge, which was my initial instinct.

** By virtue of his size, the fact he has the biggest axe and the fanciest shield.

*** In older versions of Dungeons & Dragons, and dare I say most (but not all) literature I’ve read to date, a familiar is the little creature in question, such as a frog or cat, with some flavor of magic thrown in.  In the current version of the game, the familiar is a “spirit” that you can summon and dismiss.  The familiar to take a different form with each new summoning.  So if we go by that, having both a cat and toad painted up is useful for our friend, the dwarf marksman wizard/warlock/whatever.

While I can see the merits of a shapeshifting spirit familiar, I find that I prefer the old comfortable version of Cat and Toad rather than a spirit that can turn into a cat and toad.  Either way, I do still have the owl, that came in the package of familiars so I should probably paint it up for the April Challenge whether I plan on using it as another shapeshifting option or to represent a new friend named Owl.