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: December 6 – 12, 2020 (Undermined Tree and Squash Cache)

Sun, December 6th

I found this stand of trees interesting because when I was on one side of the hill nothing appeared amiss, but when I climbed over to the other side I saw that erosion had exposed their root systems. I imagine these trees probably won’t be upright much longer. I’ll have to see if I can find them again one of these days and see how they are doing.

When I see stuff like this I often find myself thinking about applying what I see out in Nature to my life or to life in general.

I remember being introduced to the rudiments of this sort of thinking in high school and it came up quite a bit again in more depth during my freshman and sophomore years in college. Once I learned more about it, I realized that it was probably just as well that the teenaged me hasn’t gone around telling people she was a Transcendentalist.

Even so, I did churn out reams of poetry along what I then thought were transcendental lines, though a lot of it was probably incomprehensible. I don’t have any of those poems now, though I think a couple might still survive if any of the (now) dusty journals they were published in are still kicking around. I wasn’t keeping good track of such things back then so I don’t even remember the names of said magazines and journals.

Mon, December 7th

While I kind of wish that I still had saved more of my old work, I don’t think my misplacing them is any great loss to American Letters. Still, I’m a bit more careful about such things now. Perhaps there is lesson about all this in the plight of the undermined trees?

Rest Day. Calories: 2600, Protein: 104 g.

Tues, December 8th

Morning Walk: 3.31 miles.

Can’t use the basement today for working out because of paint fumes. Plus I don’t want to drag my cat litter fitness bag upstairs and make a bunch of noise with it while my husband is trying to work in his office, so I dug out my old 8 lb. medicine ball, which doesn’t get much use these days, for the Tuesday deck of cards workout.

Deck of Cards Workout

SuitNumber CardFace Card
HeartsMB Walking Lunges + Front Kick Stretch (2-ct)10 Hindu Squats
ClubsKitchen Counter Push-ups x 210 Cossack Squats (Partials)
DiamondsBent Over MB Rows x 2 + Side Kick Stretch (2-ct)10 MB Full Squat and Reach
SpadesMB Torso Rotation (2-ct)10 MB Rom. Dead Lifts
Aces (any suit)/JokersBlack = 20 Full Squats
Red = 20 Hindu Squats
Joker = 10 Full + 10 Hindu Squats

Calories: 1965, Protein: 117 g.

Wed, December 9th

Morning Walk: 3.27 miles.

Captains of Crush Gripper (T):

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

Calories: 1980, Protein: 140 g.

This little pile of squash and such caught my eye when we were out in the woods a couple of days ago. Although the picture makes them look sort of front and center, they were a bit off the beaten trail and I almost missed them. Apparently someone doesn’t want people finding their little cache. Hopefully the creatures out there, who enjoy such things, will but failing that I’m sure our mycological friends will set things to right eventually.

Thur, December 10th

Morning Walk: 3.49 miles. Calories: 2036, Protein: 140 g.

Fri, December 11th

Morning Walk: 3.11 miles.

  • Arnold Press: 25 lbs. x 3 sets x 12 reps, 25 lbs. x 9 reps + 20 lbs. x 3 reps
  • DB Bench Press: 25 lbs. x 4 sets x 12 reps
  • Twenty-One’s (FR 12 lbs., LR 10 lbs., RD 12 lbs.): 3 sets
  • Super Set
    • Tricep Pushdowns (tricep handle): 40 lbs. x 15 reps, 45 lbs. x 3 sets x 12 reps
    • Light Spring Bar (over head): 8-S, 8-P, 12-S, 6-P
      • I tried the heavy spring over with a supinated grip over my head. I could barely bend it, which was where I was at some months ago when I started bending the heavy bar at chest level. Changing up an exercise can sure make it a lot harder or easier!
  • (Super Set) One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 12.5 lbs. x 2 sets x 12 and 15 reps, 15 lbs. x 2 sets x 8 reps +
    • (Set #1) Dead Bugs (2-ct): 20 reps
    • (Set #2) DB Hammer Curls: 20 lbs. x 12 reps
    • (Set #3) Two Handed DB American Swings: 20 lbs. x 15 reps
    • (Set #4) Small Shoulder Circles (each way): 60 reps

Calories: 2057, Protein: 137 g.

It isn’t a big deal or anything, but whoever dumped this stuff should have taken the stickers off first for various reasons, not the least of which is no stickers would have made my close up way better!

Sat, December 12th

Morning Walk: 3.0 miles.

I was planning on lifting some weights but I ended up spending the day having fun with the family instead and didn’t want to interrupt our good times with rows and pull downs, though I enjoy lifting weights and was a little tempted. I’ve been working out a decent amount lately, so I’m sure my body won’t say no to an extra bit of recovery time.

Calories: 2540, Protein: 141 g. (I was the same weight as last week, so my total loss is 17.2 lbs. so far.)


Work Outs: Nov 29 – Dec 5, 2020 (A meatloaf and a spider.)

Sun, November 29th

I made a planted-based meatloaf today using this recipe from Karissa’s Vegan Kitchen.* I made a double batch and went somewhat by the recipe, but with some differences:

  • I used dried, minced onion because we were out of onion powder.
  • I used Panko bread crumbs.
  • I went half and half with Worcestershire sauce and soy sauce because we were almost out of the former.
  • I mixed the ketchup into the loaf before cooking instead of putting it on top as the recipe suggested. Additionally, I brushed a tablespoon of barbeque sauce on top before cooking.
  • I cooked the loaf in a Pyrex loaf pan instead of on a baking sheet.

We enjoyed the finished product and I also liked how easy it was to make. (Meatloaf in general is a pretty easy recipe.) I used Impossible Burger meat this time. The next time I might try Beyond Beef, which we highly favor for taco night. The only possible negative I noticed this time was that it had a somewhat compacted texture. This did make it easy to slice and would make for good sandwiches.

Mon, November 30th

Morning Walk: 3.30 miles. Calories: 2054, Protein: 135 g.

Tues, December 1st

Morning Walk: 3.10 miles.

I didn’t like how my left index finger felt today when I was doing some warm-up sets with the hand grippers, so I decided to give the Captains of Crush a miss today. One thing I’ve learned over the years is not to “work through” small things like this.

Deck of Cards Workout

SuitNumber CardFace Card
HeartsWalking Lunges + Front Kick Stretch (2-ct)10 Hindu Squats
ClubsStair Incline Push-ups10 Cossack Squats (Partials)
DiamondsBent Over FB Rows + Side Kick Stretch (2-ct)10 FB Shovels (2-ct)
SpadesEven: Leg Raises
Odd: Standing Side Crunches (2-ct)
10 FB Rom. Dead Lifts
Aces (any suit)/Jokers20 Full Squats

I found a pair of exercise handles at the thrift store the other day and used them for the first time today for push ups.** I won’t use them all the time, but I like having them and the price was certainly right. I used them to do push-ups with my hands in a neutral position, where the palms are facing each other.

These also might be useful for my husband, because he is prone to having wrist problems when he does push ups in the usual way with his hands flat on the floor.

Calories: 2115, Protein: 134 g.

Wed, December 2nd

Morning Walk: 3.28 miles. Calories: 2223, Protein: 113 g.

Thur, December 3rd

Morning Walk: 3.16 miles.

Captains of Crush Gripper (T):

  • (Set 1): Right = 6mm x 5 reps, Left = 12mm x 5 reps
  • (Set 2): Right = 4mm x 3 + 2 reps, Left = 12mm x 5 reps
  • (Set 3): Right = 6mm x 5 reps, Left = 10mm x 3 + 2 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 10mm x 5 reps
  • (Set 5): Right = 6mm x 5 reps, Left = 10mm x 5 reps
  • Arnold Press: 20 lbs. x 4 sets x 12 reps
  • DB Bench Press: 20 lbs. x 4 sets x 12 reps, 25 lbs. x 12 reps
    • I did this today instead of incline push-up’s I’ve been doing lately. The cellar stairs were unavailable because of an on-going home improvement project.
  • Light Spring Bar (over head): 8-P, 5-S, 8-P, 5-S
    • P = pronated, S = supinated. Doing this with the bar over my head instead of at around chest level makes the exercise a lot harder.
  • Super Set
    • DB Flies: 10 lbs. x 4 sets x 12 reps
    • Tricep Pushdowns (tricep handle): 40 lbs. x 15 reps, 45 lbs. x 3 sets x 10 reps
  • (Super Set) One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 10 lbs. x 15 reps, 12.5 lbs. x 3 sets x 12 reps +
    • (Set #1) Dead Bugs (2-ct): 20 reps
    • (Set #2) Standing Side Crunches (each side): 20 reps
    • (Set #3) Small Shoulder Circles (each way): 50 reps
    • (Set #4) DB Front Raises 10 lbs. x 15 reps
  • (Exercise Complex) Wrist Pronation and Supination (light wood axe) 12 reps, DB Hammer Curls 15 lbs. x 15 reps, DB Lateral Raises 12 lbs. x 12 reps, DB Shrugs 30 lbs. x 12 reps, Alternating One-Handed KB American Swings (2-ct) 15 lbs. x 15 reps, Full Squats 20 reps, Calf Raises 30 reps, Spread and Raise Hands (light orange band) x 25 reps, External Shoulder Rotation (black band, ea. arm) x 12 reps

I found this little sprite lurking on the resistance tubes that I often use as part of my warm up. So I did what anyone would do and asked if I could work in for a few sets and then did my thing. All went well until I noticed the spider crawling on my arm when I was in the middle of doing some light external shoulder rotation work. Had a little laugh and relocated the beastie someplace better for all concerned. Silly sprite!

My little friend, as far as I can tell is some sort of “grass spider” or funnel web spider of the genus Agelenopsis. It looks a bit like a hobo spider, but the markings as well as the shape of the thorax and abdomen seem off for one of those. I’m not a spider expert though by any means.

Calories: 2303, Protein: 114 g.

Fri, December 4th

  • Morning Walk: 3.09 miles.
  • Standing Cable Rows (straight bar): 65 lbs. x 4 sets x 12 reps
  • Straight Arm Pull Downs (purple band): 4 sets x 12 reps
  • Super Set
    • Fitness Bag Bicep Curls: 4 sets x 12 reps
    • Face Pulls: 10 lbs. x 4 sets x 12 reps
  • Exercise Complex: Wrist Roller (cable) 15 lbs. x 1 winding, Bell Tower Crunches (ea. side) 17.5 lbs. x 12 reps, Fitness Bag Cleans x 12 reps, Side Kick Stretch (ea. leg) x 12 reps, Internal and External Shoulder Rotation through frontal plane (orange band, ea. arm) x 12 reps, Reverse Flies (purple band) x 12 reps, Bicep Curls (fitness rock) x 12 reps

Calories: 2540, Protein: 141 g.

Sat, December 5th

Morning Walk: 7.11 miles. (I was down 3.2 pounds for the week, so my total loss is 17.2 lbs. so far.)

* My husband went plant-based a little under year-and-a-half ago. I consequently also eat a lot of plant-based meals, though I remain a mostly plant-based omnivore.

** Technically, it was the second time. The first time was when I wanted to make sure they weren’t cracked or otherwise compromised, so I tried them out by knocking out a few push ups on the thrift store floor, much to the amusement of a lady and her daughter, who were further down the aisle looking at glassware.

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.)

Work Outs: November 15 – 21, 2020 (Living to a hundred … and manzanita)

This has been a good work out week in that I achieved a couple of the goals on my list. Thinking about goals turned my thoughts to a gentleman we met out on the trails quite some time ago now.

He is “a little north of 90” and said that his “goal is to live to at least a hundred so I started walking every day when I retired. I’m down now sometimes to as little as three days a week and I don’t walk if it is raining too hard either. Don’t walk as fast as I used to either. Still think I’m doing pretty good.”

Yup, I agree, that is pretty good!

He had a pretty neat stick, which he made himself, and was kind enough to let me take some pictures to show of his walking stick online. I cropped the pictures, since I didn’t ask permission to put his face on the internet.

Sun, November 15th

Today was a lazy day at home with no training or doing much of anything other than watching movies and such, playing online Parcheesi, and talking to my husband and the cats.

Mon, November 16th

Morning Walk: 2.99 miles. Calories: 1918, Protein: 106 g.

Tues, November 17th

Morning Walk: 3.02 miles.

I thought I’d change things up and do something a little different today. I talked about the Deck of Cards Workout last week, so I decided to do one this afternoon after the obligatory gripper training. I weighted the session a bit toward full squats, since increasing those is one of my major goals right now. Turned out to be a pretty good workout.

Captains of Crush Gripper (T):

  • (Set 1): Right = 6mm x 7 reps, Left = 14mm x 6 reps
  • (Set 2): Right = 6mm x 6 reps, Left = 14mm x 8 reps
  • (Set 3): Right = 6mm x 5 reps, Left = 14mm x 6 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 14mm x 5 reps
  • (Set 5): Right = 4mm x 4 reps, Left = 12mm x 4 reps

Achieved my current goal with the gripper today, which was to close it to 14mm for four sets of 5 reps with my (weaker) left hand. My new goal is the same, only to 10mm now.

Fitness Bag Deck of Cards Workout

SuitNumber CardFace Card
HeartsWalking Lunges (2-ct)10 Full Squats
ClubsStair Incline Push-ups10 Dead Bugs (2-ct)
DiamondsBent Over FB Rows10 FB Shovels (2-ct)
SpadesFB Snatches10 FB Rom. Dead Lifts
Aces (any suit)/Jokers20 Full Squats

When I was putting together this workout, I looked at various fitness bag exercises and got some ideas from this video. The bag shovel exercise, in particular, was new to me.

Calories: 1993, Protein: 128 g.

Wed, November 18th

Took a day off of training and worked on some writing. Calories: 2086, Protein: 120 g.

Thur, November 19th

Today I decided to test where I was at with the spring bar and the Arnold Press. I was pretty surprised so far as the spring bar goes. As for the presses, I think my current goal of 40 lb. dumbbells is certainly a long range one that will probably take quite awhile to accomplish. Come to think of it, though, I would have said the same thing about the spring bar around the first of the year. Time will tell.

Based on what I’m seeing today I added a micro goal for the Arnold Press of 35 lb. dumbbells for 4 sets of 12 reps.

  • Arnold Press: 30 lbs. x 4 sets x 8 reps, 35 lbs. x 6 reps
  • Heavy Spring Bar: (alternating pronated and supinated sets): 4 sets x 8 reps.

I achieved my spring bar goal today of 4 sets of 8 reps. My next goal is to bend the bar for 4 sets of 12 reps.

  • Twenty-Four’s (Same as 21’s except 8 reps per exercise): 10 lbs. x 4 sets
  • Standing Push-ups using cellar stairs:
    • (Sets #1 – #2) 15 reps (Hands on 4th riser, feet on floor)
    • (Sets #3 – #4) 4/6 reps, 3/5 reps (First number is hands on 3rd riser, which makes things harder. The second number is for hands on 4th riser once I couldn’t do anymore on the 3rd
  • Super Set: Tricep Pushdowns (tricep handle): 40 lbs. x 15, 13, 10, 10 reps +
    • (Set #1): Walk holding fitness rock over my head x 50 steps
    • (Set #2): Spread and Raise Hands (light orange band) x 20 reps
    • (Set #3): External Shoulder Rotation (black band, ea. arm) x 12 reps
    • (Set #4): Internal Shoulder Rotation (black band, ea. arm) x 12 reps
  • Exercise Complex: One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 10 lbs. x 12 reps, Small Arm Circles 100 revolutions CW then 50 CCW, Two-Handed American KB Swings: 15 lbs. x 20 reps
  • Did a little stretching to end the session.

Calories: 1904, Protein: 109 g.

We certainly see a lot of manzanita when we are out walking on the local trails. It originally caught my eye because there is a lot of it and also because I’d never seen any in the other places I’ve lived. I’m sure there was some where I lived in Texas, in the 1980’s, but I wasn’t really looking at nature quite the same way then as I do now.

The pleasing color and how the bark peels also caught my interest. The berries are edible and that the tree has many “medicinal purposes.” I also learned it doesn’t need much water and does well in poor soil, which pretty much describes much of the area where I’m finding these trees.

According to Wikipedia, manzanita is also sometimes called “mountain driftwood” because it grows in odd, twisted shapes and turns white or gray as it rots (slowly), “rendering it superficially akin to animal bones.” I’ll have to ask around my area and find out if that is a common name here. So far, all I’ve found out about it from asking around is that it “burns hot,” which I tested out for myself some time ago and agree!

Fri, November 20th

  • Morning Walk: 3.19 miles.
  • Afternoon Training:
    • Standing Cable Rows (straight bar): 65 lbs. x 4 sets x 12 reps
    • Super Set:
      • Standing Bicep Curls (fitness bag) : 4 sets x 8 reps.
      • Twist Yo’ Wrist (cable): 7.5 lbs. x 4 sets x two windings
    • Farmer’s Walk (40 lb. DB’s): 115 steps or from where the dumbbells were sitting on my bench, out the door, looped the drive and back inside.
    • (Exercise Complex): Fitness Bag Cleans 12 reps, Face Pulls 15 lbs. x 12 reps, Fitness Bag Shovels x 12 reps, Full Squats 30 reps, Wrist Rolling (cable) 10 lbs. x one winding, Bell Tower Crunches (ea. side) 17.5 lbs. x 12 reps, Whirling Dervishes (ea. way) 10 revolutions

Calories: 2115, Protein: 136 g.

Sat, November 21st

(I lost 0.4 pounds for the week, so my total lost is 17.6 lbs. so far.)

Work Outs: November 8 – 14, 2020 (and the mystery of the logs solved)

Sun, November 8th

Today turned out to be an involuntary rest day. Both my husband and I had a bunch of stuff going on, so I couldn’t block out some time to do a formal workout or go walking. I liked the Deck of Cards workout back when I used to travel a lot. The general idea is you assign exercises by suit, such as Full Squats when you draw a club. You do the number of reps corresponding to the number on card with, say, 10 reps for a face card and 20 reps for an ace. One can make the workout easy or complicated as one chooses.

Usually one completes the workout in a single session. I did it a little differently. When I had a few moments I’d reach in my pocket and draw out a couple of cards and knock out some reps of whatever was called for. I did this off and on all day long. It wasn’t ideal, but I found a way to work in some exercise.

Calories: 2104, Protein 120 g.

Mon, November 9th

  • Morning Walk: 2.97 miles.
  • Afternoon Training
    • Captains of Crush Gripper (T):
      • (Set 1): Right = 8mm x 8 reps, Left = 16mm x 8 reps
      • (Set 2): Right = 8mm x 8 reps, Left = 16mm x 8 reps
      • (Set 3): Right = 8mm x 8 reps, Left = 16mm x 8 reps
      • (Set 4): Right = 8mm x 9 + 1 reps, Left = 16mm x 8 + 1 reps
      • (Set 5): Right = 4mm x 3 + 1 reps, Left = 14mm x 5 + 1 reps
  • Leg Complex: FOUR SETS {Full Squats: 20 reps, Romanian Dead Lifts (12 lb. db’s): 12 reps, Walking Lunges (2-ct): 6 reps, Alternating Sets of Side-Kick Stretch and Front Kick Stretch (2-ct): 12 reps}
  • Exercise Complex: Standing Calf Raises: 25 reps, Bell Tower Crunches (ea. side): 15 lbs. x 12 reps, Cossack Squats (partials, ea. leg): 6 reps, Single Leg Standing Calf Raises (each leg): 6 reps, Dead Bugs (2-ct): 20 reps, Jumping Jacks (4-ct): 20 reps
  • Did a little stretching to end the workout.

Calories: 1993, Protein: 105 g.

I’ve been hiking off and on past this old, rotting log for some years now. I always thought that the SL on one end meant “San Lorenzo” for San Lorenzo Valley. Then, we recently came upon a guy cutting up some trees alongside another trail and I saw the MD and so I wondered and the mystery deepened.

I wasn’t going to say anything but the guy happened to turn off his chainsaw and started taking a break so I asked him about it. Turns out that the people cutting down the trees like to indulge in carving their initials with their chainsaws. If I’m remembering correctly, the M in MD is for Mike, and Mike thought that the S in SL was Steve but he wasn’t sure. Mike had quite a laugh when I told him about my San Lorenzo Theory. Glad we’ve gotten that mystery cleared up! I’d have asked Mike more about it, but I didn’t want to bother him on his break.

Tues, November 10th

  • Afternoon Training
    • Twenty-One’s: (Sets #1 – #3) 12 lbs., (Set #4) Lateral Raises 15 lbs., Front Raises 12 lbs. x 5 reps + 10 lbs. x 2 reps, Rear Delt Raises 15 lbs.
    • Standing Push-ups using cellar stairs:
      • (Sets #1 – #2) 15 reps (Feet on stairs)
      • (Sets #3 – #4) 12, 8 reps (Feet on floor rather than steps and hands on 3rd riser, which makes things a little harder.)
    • Arnold Press:
      • (Set #1) 20 lbs. x 12 reps
      • (Set #2) 20 lbs. x 8 reps + 15 lbs. x 4 reps
      • (Set #3) 20 lbs. x 9 reps + 15 lbs. x 3 reps
      • (Set #4) 25 lbs. x 7 reps + 20 lbs. x 5 reps
      • I’m going to add a new long-term goal: I want to be able to do four sets of 12 reps using 40 lb. dumbbells.
    • Heavy Spring Bar (alternating pronated and supinated sets): 4 sets x 5 reps
      • I think that with continued effort I have a good chance of reaching my goal of four sets of eight reps by the end of the year. We’ll see!
    • Cable Flies: 10 lbs. x 15 reps, 12.5 lbs. x 3 sets x 12 reps
    • Super Set: Tricep Pushdowns (str. bar): 40 lbs. x 4 sets x 12 reps +
      • (Set #1): Dead Bugs (2-ct): 20 reps
      • (Set #2): Two-Handed American KB Swings: 15 lbs. x 15 reps
      • (Set #3): Crunches: 30 reps
      • (Set #4): Fitness Bag Pick up and Shoulder x 8 reps
    • Exercise Complex: Spread and Raise Hands (light orange band) 15 reps, Small Arm Circles 50 revolutions each way, Front Squats 20 reps, One-Handed Reverse Grip Tricep Pushdowns (d-handle) 10 lbs. x 12 reps
    • Did a little stretching to end the session.

Calories: 2046, Protein: 110 g.

Wed/Thur, November 11th – 12th

Spent the past two days working on our house and doing some light demolition, including moving out an old, dead woodstove that has been cluttering up a corner in our living room since 2014!

The dead stove might easily have sat for another six years, but I’ve been spending a lot more time at home, as have many I’m sure, so it seems like a good time to get these sorts of projects done.

  • Wed: Calories: 1825, Protein: 104 g.
  • Thur: Calories: 1980, Protein: 131 g.

Fri, November 13th

  • Afternoon Training:
    • Captains of Crush Gripper (T):
      • (Set 1): Right = 6mm x 5 + 3 reps, Left = 14mm x 5 + 1 reps
      • (Set 2): Right = 6mm x 6 + 1 reps, Left = 14mm x 6 + 1 reps
      • (Set 3): Right = 6mm x 6 + 1 reps, Left = 14mm x 6 + 1 reps
      • (Set 4): Right = 6mm x 4 + 2 reps, Left = 14mm x 5 + 1 reps
      • (Set 5): Right = 4mm x 3 + 3 reps, Left = 12mm x 3 + 3 reps
    • Standing Cable Rows (straight bar): 60 lbs. x 15 reps, 65 lbs. x 3 sets x 12 reps
    • Cable Pull Downs (d-handles): 50 lbs. x 13 reps, 3 sets x 12 reps
    • Standing Bicep Curls (cat litter fitness bag) : 4 sets x 12 reps. Finished with a set of DB curls: 25 lbs. x 8 reps
    • Farmer’s Walk (40 lb. DB’s): 115 steps or from where the dumbbells were sitting on my bench, out the door, looped the drive and back inside.
    • Fitness Bag Cleans (alternating sets of parallel and overhand grips): 2 sets x 12 reps, 2 sets x 13 reps
    • (Exercise Complex) Wood Chops (ea. side): 15 lbs. x 15 reps, Bell Tower Crunches (ea. side): 15 lbs. x 15 reps, Dead Bugs (2-ct): 25 reps, 2-hd American KB Swings: 15 lbs. x 15 reps, Full Squats: 25 reps
    • Finger Extensions (8 lb. band): 4 sets x 15 reps
    • Over Head Press (Fitness Rock): 25 reps. (I think I might start seeing if I can do these one-handed for fewer reps.)
    • Stretched a little to end the workout.

Calories: 1995, Protein: 115 g.

Sat, November 14th

Rest day. Not sure what my calories were today. (I lost 0.4 pounds for the week, so my total lost is 17.6 lbs. so far.)