Work Outs: Oct 4 – 10, 2020 (The Land of the Messed Up Trees and my friend the rock)

I had a good week of workouts. I’m hoping to add more pulling work soon, though my latissimus dorsi have been getting fairly sore doing the current workouts. (I suspect is it because I’m making a point of doing the incline push-ups through a full range of motion as well as emphasizing the eccentric portion of the movement.) Also, I am noticing less soreness from just doing the Romanian Dead Lifts as a range of motion exercise. I’ll probably slowly start adding some weight using dumbbells.

I mentioned the “Land of the Messed Up Trees” during last week’s workout post. I didn’t get a chance to take new pictures but I did happen upon some pictures I took a couple of weeks ago, which I forgot about.

The funny thing about these formations of many trunks is they are localized phenomenon in the park and I only see them in quantity in this one area, not too far from the Fence Made of Branches.

Sun, October 4th

Rest day. I worked on putting together a box of wraiths I’ve had sitting around for quite awhile now. Calories: 2178, Protein: 80 g.

Mon, October 5th

  • Morning Walk: 2.14 miles. My husband’s schedule continues to be tight so we’ll probably have to continue with the abbreviated walks and hikes for awhile longer yet.
  • Afternoon Training
    • Stationary Recumbent Bike: 30 Minutes, Manual Program, ~ 70 rpm’s, Level 8
    • Superset: [CoC Gripper (S): 3 sets x 5 reps; (T): 1 set x 5 reps. I was very near to closing the Trainer grip with my right hand for the first couple of reps.] +
      • (Set 1) Full Squats: 21 reps
      • (Set 2) Dead Bugs (2-ct): 21 reps
      • (Set 3) Face Pulls: 10 lbs. x 15 reps (increase weight next time)
      • (Set 4) Twist Yo’ Wrist: 5 lbs. x (down and up twice; increase weight next time)
    • Stretched for 20 minutes following a video, “Stretching for the Splits (Taekwondo),” on the Global Martial Arts University Challenge.
  • Evening Model Assembly: Finished putting together the last of the mob of ten wraiths I started on Monday.

Calories: 1735, Protein: 82 g.

Tues, October 6th

Rest Day. Worked some on Frank’s Pig Demon. Concentrated mostly on the trident and tidying up the basecoat on its clothing. Calories: 2084, Protein: 114 g.

Wed, October 7th

  • Morning Walk: 2.02 miles.
  • Afternoon Training
    • Superset: 4 Sets [Standing Pushups using basement counter: 12 reps] + [Standing Cable Flies: 10 lbs. x 12 reps]
    • Superset: 3 Sets [Twenty-One’s: 10 lb. DB’s for lateral and front raises, 5 lbs. for rear delt rows] + [Arnold Presses: 20 lbs. x 10 reps]
      • Rested for 90 seconds between each set.
      • To perform Twenty-One’s, you perform a set of Lateral Raises, then Front Raises, then Rear Delt Rows with no rest between exercises, only between sets. You do 7 reps of each exercise, hence the name “Twenty-One’s.”
    • Super Set: 4 Sets [Tricep Cable Pushdowns (tri bar): 35 lbs. x 12 reps] + [Bend Spring Bar: 3 sets x 8 reps with lighter bar and 1 set x 5 reps with heavier bar.]
    • Super Set: [CoC Gripper (S): 2 sets x 5 reps; CoC Gripper (T) or Trainer: 2 sets x 5 reps] +
      • (Set 1) Crunches: 30 reps
      • (Set 2) Dead Bugs (2-ct): 20 reps (had to grind out the last few)
      • (Set 3) Alternating One-Handed American Kettlebell Swing: 15 lbs. x 12 reps
      • (Set 4) Jumping Jacks (2-ct): 12 reps
    • Walked one loop of my driveway holding my workout rock over my head.
    • Stretched for about 12 minutes. While I was stretching I did a couple of sets of finger extensions with my 8 lb. bands in help balance out all of the hand flexion training I’ve been doing.

Calories: 1868, Protein: 115 g.

I love my workout rock. It is neither too light nor too heavy for what I want to do with it. I decided to weigh the rock after posting this and my husband asking about it and it is 36 pounds. It was originally part of a bunch of rocks piled up, with some bungled attempt at mortar work, forming the makeshift corner foundation of our house. A few years ago we jacked up the corner and put in a proper foundation.

Many of the rocks ended up forming the circle in an area I dedicated to our friend, The King of the Good People, and this rock ended up neglected out in back of my yard for a few years. (I’ll post a picture of the Circle next time.) After everything closed down but before my home gym, I started working out with this rock. The rock was my home gym and even now, despite having a bunch of equipment, I like to keep working the rock in because it feels like an old friend, who was there when I needed her.

Thurs, October 8th

Morning Walk: 3.36 miles. Calories: 2584, Protein: 152 g.

Fri, October 9th

  • Morning Walk: 3.31 miles.
    • Standing DB Bicep Curls: 15 lbs. x 4 sets x 12 reps
    • Superset: Four Sets [Wrist Rolling: 8 lbs., rolling up and down twice while standing on 16″ platform] + [Finger Extensions (band): 8 lbs. x 12 reps]
    • Leg Complex: Four Sets [Romanian Dead Lift (broom handle): 12 reps] + [Full Squats: 13 reps] + [Walking Lunges: 6 reps] + Side Kick Stretch: 12 reps] Rested 90 seconds between sets.
    • Face Pulls: 12.5 lbs. x 12 reps
    • Dead Bugs (2-ct): 20 reps
    • Stretched for about 15 minutes.

Calories: 2143, Protein: 115 g.

Sat, October 10th

Rest Day. Calories: 1980, Protein: 120 g. (Lost 1 pound this week for a total of 16.2 lbs. so far.)

Work Outs: Sep 27 – Oct 3, 2020 (The Fence Made of Branches)

Our basement home gym is taking shape. We found a slightly used double cable machine for a good price, which will add a lot to the types of exercises we can do.

Here is a picture of a fence made of dead branches along one of the trails in one of our favorite hiking areas. It varies from about four to over seven feet high. From what I understand people have been maintaining and working on it for quite a long time. I’m glad it didn’t burn in the recent fires!

Sun, September 27th

Rest day.

Mon, September 28th

Did a morning stretch that took about 30 minutes, following a video, “Beginner Flexibility Routine,” on the MadFit Youtube channel. It looks like we probably won’t get in as much walking this week as last because of my husband’s schedule.

Calories: 1916, Protein: 102 g.

Tues, September 29th

Early morning walk in the forest for 2.84 miles.

Afternoon: Dead Bugs (2-ct) x 20 reps | Did the “30 Min Full Body Stretch” video by Pamela Reif.

Calories: 1972, Protein: 87 g.

Wed, September 30th

  • Morning Walk: 2.02 miles.
  • Afternoon Training
    • Superset: [Standing Pushups using basement counter: 4 sets x 12 reps] + [Standing Cable Flies: 10 lbs. x 4 sets x 12 reps]
    • Shoulder Complex with 5 lb. DB’s: Three Sets { [Side Laterals x 7 reps ] + [Front Raises x 7 reps] + [Rear Delt Rows x 7 reps] + [Arnold Presses x 10 reps] }
      • Set 1: Sitting on floor.
      • Set 2: Kneeling.
      • Set 3: Standing.
      • There is no rest between exercises or sets. This shoulder complex is from Jeff Cavaliere’s “Dumbbell Shoulder Workout” video.
    • Super Set: [Tricep Cable Pushdowns (tri bar): 30 lbs. x sets 1-2 x 12 reps; 35 lbs. x sets 3-4 x 12 reps] + [Bend Spring Bar: 2 sets with hands pronated and two supinated x 12 reps]
    • Super Set: [CoC Gripper (S): 3 sets x 5 reps; CoC Gripper (T) or Trainer: 1 set x 5 reps but not able to close it completely very well with either hand.] +
      • (Set 1) Crunches: 30 reps
      • (Set 2) Dead Bugs (2-ct): 20 reps
      • (Set 3) American Kettlebell Swing: 15 lbs. x 12 reps
      • (Set 4) Full Squats: 20 reps
    • Did “Introduction to Krav Maga – White Belt Class #1” video by Global Martial Arts University.
    • Stretched for about 10 minutes.

Calories: 1916, Protein: 121 g.

Thurs, October 1st

Rest Day. Did 20 minutes of stretching, lacrosse ball and foam roller restorative work.

The Fence Made of Branches is located in the small, faeriesque Land of the Messed up Trees. You’ll note the tree in the upper right of this picture. There are many of those trees in the area. Maybe next week, if we happen to hike again in that area I’ll take some pictures in the Land of the Messed Up Trees and post them with next week’s work out.

Calories: 1931, Protein: 117 g.

Fri, October 2nd

  • Afternoon Training
    • Standing DB Cable Rows: 40 lbs. x 4 sets x 12 reps
    • Superset: Four Sets { [Standing DB Bicep Curls: 10 lbs. x sets 1-2 x 12 reps; 15 lbs. x sets 3-4 x 12 reps] + [Wrist Rolling: 5 lbs., rolling up and down twice while standing on 16″ platform] }
    • Giant Set: [Face Pulls: 10 lbs. x 12 reps] + [Alternating one-handed American Kettlebell Swings (2-ct): 15 lbs. x 12 reps] + [Leg Raises x 12] + [DB Wrist Curls: 15 lbs. x 12 reps]
    • CoC(S) Gripper: 2 sets x 5 reps; CoC(T): 2 sets x 5 reps. Can’t quite close (T) grippers yet, which is 100 lbs. versus the 80 lb. “Sport” set, which I can close easily.
    • Stretched for about 20 minutes.

Calories: 1964, Protein: 113 g.

Sat, October 3rd

  • Afternoon Training
    • Stationary Recumbent Bike: 30 Minutes, Manual Program, ~ 70 rpm’s, Level 6
    • Leg Complex: Four Sets { [Romanian Dead Lift (broom handle): 12 reps] + [Full Squats: 12 reps] + [Walking Lunges (2-ct): 6 reps] + Side Kick Stretch (2-ct): 12 reps] }
    • Stretched for 10 minutes.

Calories: 1995, Protein: 95 g. (Lost 2.6 lbs. this week for a total of 15.2 lbs.)

Work Outs: Sep 20 – 26, 2020

I used to keep track of my workouts, before I was online, in three-ring notebooks, most of which were lost in the mists of time, flooded basements, cross-country moves and the like, though I still do have one from my early-80’s Army days that makes for semi-entertaining reading. With the advent of the internet in my life during college I started putting them on 5.25″ (and later 3.5″) floppies. All of those records have been lost to the mists of time, hardware changes, crashes, upgrades, purposeful obsolescence and the like. Turns out digital media is far more ephemeral than my old notebooks but hey … in a hundred years who’s going to care?

About a year ago I decided to start another blog specifically to keep track of my workouts. I made a good start and after a couple of months realized that trying to have more than one blog at a time isn’t for me. I ended up duly neglecting the work out blog, though I was still doing the training.

So I thought, Why not just create a new section here and put up weekly posts of what you are doing? Why not indeed!

Sun, September 20th

We walked about 8 miles on the local hiking trails in the afternoon.

Mon, September 21st

Afternoon walk covering about 4 miles.

Tues, September 22nd

We did an early morning walk that was about 3.5 miles and then an afternoon walk that was about 4 miles for a daily total of 7.5 miles.

Wed, September 23rd

Morning walk for 2.5 miles and an afternoon walk of 4.5 miles for a total of 7 miles.

Thurs, September 24th

My husband spotted this little beastie scuttling at high speed along the inside of the railroad rail during our afternoon walk today. Fortunately for me it froze for a moment and I was able to grab a picture before our friend continued on its way.

  • Morning Walk: 3.3 miles.
  • Afternoon Training
    • DB Bench Press: 20 lbs. x 4 sets x 12 reps
    • Arnold Press: 20 lbs. x 4 sets x 12 reps
    • DB Flies: 5 lbs. x 12 reps | 6 lbs. x 3 sets x 12 reps
    • DB Lateral Raises: 6 lbs. x 4 sets x 12 reps
    • Superset: [DB Skull Crushers: 6 lbs. x sets 1-2 x 12 reps | 10 lbs. x sets 3-4 x 12 reps] + [Bend Spring Bar: two sets with hands pronated and two supinated x 8 reps]
    • Tri-Set: [Dead Bugs (2-ct): 4 sets x 12 reps] + [CoC Gripper (S) x 4 sets x 5 reps]
      • (Set 1) Crunches: 30 reps
      • (Set 2-3) Side Crunches: 30 reps
      • (Set 4) Full Squats: 20 reps
  • Evening Walk: 4.5 miles

Fri, September 25th

  • Morning Training
    • Leg Complex: [Romanian Dead Lift (broom handle): 4 sets x 12 reps] + [Full Squats: 4 sets x 12 reps] + [Walking Lunges (2-ct): Sets 1-2 x 6 reps | Side Kick Stretch (2-ct): Sets 3-4 x 12 reps]
    • Standing DB Back Rows: 10 lbs. x 4 sets x 12 reps
    • Superset: [Standing DB Bicep Curls: 10 lbs. x 4 sets x 12 reps] +
      • (Sets 1-2): Wrist Rolling: 5 lbs., rolling up and down twice while standing on 16″ platform
      • (Sets 3-4) Standing DB Hammer Curls: 10 lbs. x 12 reps]
    • Dead Bugs (2-ct): 20 reps
    • Standing DB Back Fly: 10 lbs. x 4 sets x 12 reps
    • Finished off the workout by walking the loop of my driveway holding a moderately-large stone over my head.

Sat, September 26th

Rest day. Turns out I need it!

I’ll sign off with a picture of some small, coastal redwoods along one of usual haunts at Henry Cowell State Park, Felton, California. I wonder how long ago that one tree in the foreground splintered and fell?

Enter the Dragon

I was out and about enjoying a couple of hours hiking at Henry Cowell Park, which is a state park near Santa Cruz, California, when I ran across (fortunately not literally) an elusive lesser brown dragon!*

Pretty eyes, don’t you think?

My job involves a split shift where I’m at loose ends for a couple of hours in the middle of the day, so I have been filling my time with hiking, running, and working out.  One unanticipated side effect of this is I’ve been seeing all sorts of sights I think are worth taking pictures of and collecting here.  I figure that since I want to post at least somewhat regularly on my blog and I’m not painting as much these days, then I need to expand my horizons a bit … so enter the dragon, as it were.

Beware a dragon on the move!

Our newt, as you can see, blends in pretty well with the detritus of the trail.  I only saw him/her/it because she was legging it pretty hard and the movement caught my eye.  Thank goodness because I would not have been happy at all to accidentally step on such an adorable little creature!**

Time to hide?

The beastie made it to the other side of the trail and I think she’d thoroughly had enough of the strange, probably hideously smelly giant taking pictures of her, and appeared to look for a convenient rock or branch to hide under.  I took this as my hint and decided to leave the lesser brown dragon alone and get back to my hike.

I did play another game of Blood Bowl last night too (busy day) and will post about that soon.  I’m going to work a little on painting today too.  It is pretty nice outside for February, so I might try and prime a couple of Nurgle linemen/rotters.  I also have a couple of pretty sexy pictures of various banana slugs I encountered further along on the Rincon Trail.  So all in all lots to talk about these days.

* My husband did a little poking around online after I mentioned to him that I had done so without success and said that he thought our draconic friend was a rough-skinned newt.  What stood out most to me was reading that the dragon could release a “strong toxin” from its skin, etc. etc.  I’m glad my only designs on our friend were photographic!

** The encounter give me the germ of an idea about a giant who doesn’t want to step on things, which are quite large to us but small to her.  Not sure where to go with that yet but time will tell.