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.)