Work Outs: February 27 – March 5, 2022 (Dogs, including Dog Transport on Motorcycle, and Ironmind Hub)

We’re finally retiring our old Galaxy 6 phones so the other day I pulled off the great mass of photos that I’ve accumulated over the years. So I have had a chance to look at some pictures (old and newish) I’d forgotten about.

One that isn’t too old is this picture of one man’s rather inventive solution at transporting his medium-sized dog around on his Harley. The dog seems quite happy and fortunately it was a nice, pleasant day. As it turns out, my hairdresser who is very much into bikes, knows this guy and told me the dog absolutely loves traveling around all over the place like this, which I think is nice. Our piebald friend certainly looked happy.

Sun, February 27th

Rest day. Recovering from the Saturday wrestling show. My husband and I went to the mall and hung out in the Shiatsu massage chairs for an hour, which was nice.* Made a point to drink a lot of water throughout the day and periodically stretch.

Calories: 1997, Protein: 145 g.

Mon, February 28th

  • Started the day by working a little with the 1 lb. indian clubs and then stretched for 15 minutes.
  • Later Morning Workout: I followed along with The Jack Lalane Show (DVD 1, Episode 4) and kept lightly moving when he paused to talk to the audience. I ended by doing a lateral stepping exercise with a band around my knees. I did four sets of 12 reps with each leg. This exercise is one I’m going to be doing a lot going forward because my chiropractor gave me the exercise to correct a weakness, which has been irritating my knee. I didn’t notice it until I started going to wrestling school and I want to nip it in the bud while I can.
  • Late Morning/Early Afternoon Circuit Workout: As usual, there was no rest at all. I went from exercise to exercise and from set to set as quickly as I safely could. I treated this like carido in that if my heart rate got too high I back off on the intensity, and I also purposefully went for brief bouts of high intensity here and there early in the workout and at the very end.
  • (Tri Set) Standing Rows (hog bar): 60 lbs. x 4 sets x 12 reps +
    • CoC Grippers (Guide 60 lbs.) x 3 sets x 8 reps, (Sport 80 lbs.) x 5 reps
    • Low Toe Taps x 4 sets x 30 seconds. I got my upper body into it too, almost like dancing or just doing whatever felt good to give the movement a bit more intensity.
  • (Tri Set) Pulldowns (hog bar): 60 lbs. x 3 sets x 12 reps, [70 lbs. x 6 reps + 60 lbs. x 6 reps] +
    • CoC Grippers (Sport, 80 lbs.) x 2 sets x 5 reps, (Trainer, 100 lbs.) x 2 sets x 5 reps (partials)
    • Low Toe Taps x 4 sets x 30 seconds with the same upper body stuff as the first set.
  • (Tri Set) DB Bicep Curls: 15 lbs. x 3 sets x 12 reps, 20 lbs. x 12 reps +
    • Alternating Sets of Front Kick Stretch and Side Kick Stretch x 2 sets each x 12 reps (each leg)
    • Low Toe Taps x 4 sets x 30 seconds with the same upper body stuff. I also worked in some leg curls like one does in step aerobics.
  • (Tri Set) BB Standing Wrist Curls: 44 lbs. x 12 reps, 54 lbs. x 12 reps, 64 lbs. x 2 sets x 12 reps +
    • Alternating Sets of Reverse Hyperextensions x 12 reps and Supine Leg Windmills x 50 fast revolutions each direction
    • My heart rate was getting a bit higher than I liked so I went to 30 second marching around the gym.
  • (Tri Set) DB Reverse Wrist Curls: 10 lbs. x 2 sets x 12 reps, 12 lbs. x 2 sets x 12 reps +
    • DB Hammer Curls: 12 lbs. x 12 reps, 15 lbs. x 3 sets x 12 reps
    • Marching around the gym for 30 seconds
  • I stretched for 20 minutes and made sure I included some Cat-Cow and Cobra’s, which are two of my favorite poses, or at least my spine’s favorites, and I always try to keep on friendly terms with my spine.
  • Late Afternoon Walk: I forgot my phone so I didn’t have a pedometer, but it was a short, brisk walk that took about 25 minutes.
  • Attended a two hour pro wrestling class.

Calories: 1915, Protein: 179 g.

Tues, March 1st

  • We woke up and followed along to Jack Lalane Season 1, Episode 1. I was really sore from wrestling class so when Jack said, “Beginners stop here or do it this way,” I put on my beginner’s mind. Also did a little stretching.
  • My husband was sore too so we skipped the afternoon walk and instead went to the mall. We sat and sat in the massage chairs for an hour, which was nice and picked up some healthy Chinese food on the way home. I went for some chicken and vegetables. The nice people, who own and run the business, make the dish lighter for me without the oils and such. Pretty nice!

Calories: 1884, Protein: 158 g.

Wed, March 2nd

  • I stretched for 20 minutes shortly after waking up.
  • Afternoon Walk: 3.26 miles.

Calories: 1995, Protein: 143 g.

Thur, March 3rd

We followed along with Jack Lalane, Season 1, Episode 5. I thought this episode was a nice morning wake-up stretch.

Afternoon Workout: I warmed up with dynamic stretching and indian clubs.

  • BB Military Press: 45 lbs. x 12 reps, 46 lbs. x 12 reps, 47 lbs. x 10, 8, 8 reps
  • DB Incline Press: 25 lbs. x 12 reps, 30 lbs. x 12, 10, 10 reps, 35 lbs. x 7 reps
  • (Tri Set) Tricep Pushdowns (straight handle): 40 lbs. x 12 reps, 45 lbs. x 3 sets x 8 reps + Light Spring Bar (Supinated/Pronated): (6/6) reps x 4 sets
  • Pinch Grip Lift (Ironmind Hub, each hand): 15 lbs. x 3 sets x 10 sec, 15 lbs. x 22 sec.
  • (Tri Set) Dead Bugs (2-ct) x 4 sets x 12 reps +
    • Face Pulls**: 17.5 lbs. x 12 reps, 15 lbs. x 3 sets x 12 reps +
    • (Set #1) Heavy Spring Bar (Supinated/Pronated): 6/4 reps (Set #2) Lateral Raises: 12 lbs. x 12 reps, (Set #3) Russian KB One-Handed Swings (2-ct): 12 reps, (Set #4) Lateral Walking with Band above knees (each side): 13 reps +
  • I did the “Back/Shoulder Flexibility for Beginners” yoga class with Dylan Werner through*** The class lasted for a little over 30 minutes.

Evening Walk: 3 miles.

Calories: 2043, Protein: 157 g.

The Ironmind hub is an interesting piece of equipment that allows one to train at picking up and holding a weight with the fingers tips in a way that allows for convenient weight progression.

It hits the hands differently than many other methods and also involves the thumb, which often gets left out of the mix with things like hand grippers. One interesting thing about this device, is that people are often not very good at this hold at first, even otherwise strong people who train their grip in other ways. My husband, who is generally very strong, found this device “humbling.”****

Ironmind keeps track of records with the Hub and the current women’s record is held by Anzhela Kulagina. That worthy recorded a hold under contest conditions of 62.85 lbs. (28.51 kg.). The men’s record, held by Harri Tolonen, is 98.96 lbs. (44.8 kg.).

Ironmind doesn’t mention this, but you could also train the fingers for pressing out in a static way by placing your fingers inside the hub ring and pressing out as you pick up some weight.

Fri, March 4th

  • (Morning Workout) Morning Recumbent Bike: 30 Minutes, Hill Program, Level 7, RPMs: 80+.
  • One Round of Squats: 10 reps, Seated Leg Curls: 35 lbs. x 10 reps, Partial Walking Lunges: 10 reps, Front Kick Stretch (each leg): 10 reps, Leg Extension Exercise (each leg): 10 reps, Side Kick Stretch (2-ct): 10 reps, Lateral Walking With Band Around Knees (2-ct): 12 reps, Calf Raises: Legs Straight x 10 reps + Legs Bent x 10 reps
  • I did the “Hip Openers for Beginners” yoga class with Dylan Werner. My stretching session lasted for about 35 minutes.

Calories: 2019, Protein: 114 g.

Sat, March 5th

  • A bit of light, weekend cardio: Morning Recumbent Bike: 30 Minutes, Hill Program, Level 7, RPMs: 70+. Afterward, I did Lateral Walking With Band Around Knees (2-ct): 20 reps and a little gluteus medius work following this video. on Athlean-X.
  • I did the “Forward Folds for Beginners” yoga class with Dylan Werner. My stretching session lasted for about 35 minutes.

Calories: 2000, Protein: 150 g.

I lost 0.875 lbs. this week. My total loss is 6.125 lbs. over three weeks. My calorie intake for the week was 13,872.

* And very affordable and easy too. As a former Certified Massage Therapist, I don’t want to advocate for massage chairs over going to a skilled CMT, but it really worked out for us! Heck, if we keep going to the mall to use theirs I suspect we’ll just end up buying one at some point.

** I decreased the weight on the Face Pulls so I would feel a better contraction in the rhomboids by bringing the shoulder blades together. This is an exercise where the goal is getting that shoulder blade movement rather than how much weight you can pull. Jeff Cavaliere is my go-to guy for face pulls, but I’m told that Mighty John of Just Needs Varnish is not slouch at pulling faces either!

*** I kept wanting to type Dylan Thomas instead for some reason. Also, I signed up for a full year with Alomoves because it has become clear that while my strength levels are more than adequate for what I want to do, my flexibility in general is not. So I decided to make Yoga and flexibility training more of a priority than in the past. I did the yearly membership and found a 25% coupon on Google, so the whole thing came out to $12.44 USD/month, after a two week free trial, which I think is well worth it considering that the classes I previewed (and as of typing this, have followed along with) were all high quality. I also like their filter where you can choose the type of class, intensity level, instruction tone, etc.

**** I wasn’t humbled at all by the hub because I expected to be weak with this movement (and I am!) since I haven’t spent much time doing things like holding up anvils by the horn and the like.