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.)

Work Outs: November 1 – 7, 2020 (My Garden of Nurgle)

I was hacking away in one corner of our property this past Monday, clearing out some of the blackberry bushes and the like, which will most certainly take over if you left them. Once I had things pruned back pretty well who did I see but my old friend, Shelf Fungus.

“My how you’ve grown!” I exclaimed and ran in the house to get a tape measure. Turns out Shelf Fungus had gone from being about the size of my hand to about a foot-and-a-half across!

I thought that was pretty neat. Then I went on with my life and soon forgot about poor Shelf Fungus again until Subedai made a “Garden of Nurgle” comment about The Fence Made out of Branches. At that moment I knew what my ancillary theme for this week’s workout report would be.

Sun, November 1st

  • Afternoon Training
    • Captains of Crush Gripper (T):
      • (Set 1): Right = 6mm x 5 reps, Left = 16mm x 5 reps
      • (Set 2): Right = 6mm x 5 reps, Left = 16mm x 4 + 1 reps
      • (Set 3): Right = 6mm x 3 + 2 reps, Left = 16mm x 5 reps
      • (Set 4): Right = 6mm x 4 + 1 reps, Left = 16mm x 8 + 1 reps
      • (Set 5): Right = 4mm x 1 + 4 reps, Left = 14mm x 1 + 4 reps
  • Leg Complex: FOUR SETS {Full Squats x 15 x 17 x 19 x 21 reps, Romanian Dead Lifts (10 lb. db’s) x 12 reps, Walking Lunges (2-ct): 6 reps, Side-Kick Stretch (2-ct): 12}
  • Exercise Complex: Standing Calf Raises x 20 reps, Front Kick Stretch (2-ct) x 12 reps, Face Pulls: 15 lbs. x 12 reps, Single Leg Standing Calf Raises (each leg): 6 reps, Internal and External Shoulder Rotation (black band, each arm) x 12 reps
  • Did a little stretching to end the session.

Calories: 1984, Protein 59 g.

No Garden of Nurgle would be complete without some wildlife and I think this scorpion I found under our trashcans is a particularly nice, little sprite. To my uneducated eye, the body shape suggests the California Forest Scorpion while the coloration looks more like the California Common Scorpion.

Apparently these beasties can live up to ten years, so they could make good pets. I kept a damaged scorpion for two years, which I found in a mud impression made by a Jeep tire tread. (It has been several decades and my memory might be faulty, but looking at pictures now I’d say it was a Striped Rock Scorpion.) It had lost two legs on one side and didn’t get around so well. I kept it in a little terrarium and fed it all sorts of different things, which weren’t too hard to find in central Texas.

The First Sergeant let me keep it and said, “Release it when its legs grow back.” Well, neither of us knew this at the time, but apparently their legs don’t grow back when they molt, especially if they are already adults when they lose them. Eventually Mr. Claws became part of the landscape and even that one roommate (there were usually four of us to a room) who hated him got used to him after awhile.

When I mustered out, I took Mr. Claws with me to Austin, Texas, when I lived there for a few months. I guess he didn’t like the move because he died not too long after that. I was very sad. Looking back, the death of Mr. Claws closed out a chapter in my life because I moved back to Maine and began college very soon after Le Morte d’Claws.

Mon, November 2nd

  • Morning Walk: 3.10 miles. Also did about 2.5 hours of yard work.
  • Afternoon Walk: 3.99 miles. Total mileage for the day was 7.09 miles.

Calories: 2067, Protein: 110 g.

Here are some closer pictures of my friend, Shelf Fungus. You can click on them to make them larger if you have a sudden, burning desire to see close-ups. I know I would!

I did a little poking around and I think it might be a Ganoderma brownii, which Wikipedia reports if very common where I live. The stump is a California bay laurel and the branches, which are still growing out of what is left of the tree, have some very pleasant leaves that remind one of cinnamon. (I’m sorry that the people who previously owned our house had to chop it down.) The fungus is very commonly found on this species of tree and has a preference for hardwoods in general, so this lends some weight to my supposition. Once things open back up again, I might make contact with the local mushroom experts and see if they give me a more definitive identification.

So far the fungus has confined itself to this stump and hasn’t gone after the nearby redwoods. I’m not surprised because, frankly, redwoods seem to be hardy in the extreme, which you would expect from plants that can live for thousands of years. Furthermore, and probably more importantly, I had a serious heart to heart with the fungus and told it if it starts messing with them I’d bust out my pruning saw and have it off the stump quicker than you could say “parasite!”

Tues, November 3rd

  • Afternoon Training
    • Shoulder Complex: THREE SETS { [Twenty-One’s: lateral raises (12 lb. DB’s), front raises (12 lbs.), and rear delt rows (12 lbs.)] + [Arnold Presses: 20 lbs. x 2 sets x 10 reps, 25 lbs. x 6 reps + 20 lbs. 4 reps] }
    • Standing Push-ups using cellar stairs: 12 x 12 x 12 x 12 reps
    • Cable Flies: 10 lbs. x 3 sets x 12 reps, 12.5 lbs. x 12 reps
    • Spring Bar: 5H x 3 sets, 3H + 5L
    • Super Set: Tricep Pushdowns (str. bar): 35 lbs. x 3 sets x 12 reps, 40 lbs. x 12 reps +
      • (Set #1): Dead Bugs (2-ct): 20
      • (Set #2): Two-Handed American KB Swings: 15 lbs. x 13 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) x 12 reps, One-Handed Reverse Grip Tricep Pushdowns (d-handle) 10 lbs. x 12 reps, Front Squats x 20 reps, Whirling Dervishes (ea. way) 10 revolutions, Front Kick Stretch into Side Kick Stretch (ea. leg) x 10 reps, Overhead Press (rock) x 20 reps
    • Did a little stretching to end the session.

Calories: 2103, Protein: 105 g.

I don’t feel like I’d be doing my Garden of Nurgle post justice nor would it be quite complete without including with some pictures of banana slugs. These pictures have been languishing on my phone for some months now and I’ve been meaning to post them but keep forgetting. Let’s just say that “April is the month for banana slugs,” because the pictures in the little slideshow below are mostly of different slugs, despite the similar backgrounds, and not multiple pictures of the same beastie.

Wed, November 4th

  • Morning Walk: 3.24 miles.
  • Afternoon Walk: 3.24 miles. I found it interesting that the mileage was the same, down to the 100th of a mile, even though we walked a different route in the afternoon than we did in the morning. Total mileage for the day was 6.48 miles.

Calories: 1915, Protein: 103 g.

Thurs, November 5th

  • Afternoon Training:
    • Captains of Crush Gripper (T):
      • (Set 1): Right = 6mm x 5 reps, Left = 16mm x 5 reps
      • (Set 2): Right = 6mm x 5 reps, Left = 16mm x 6 reps
      • (Set 3): Right = 6mm x 5 + 1 reps, Left = 16mm x 5 + 1 reps
      • (Set 4): Right = 6mm x 5 + 1 reps, Left = 16mm x 6 + 1 reps
      • (Set 5): Right = 4mm x 2 + 4 reps, Left = 14mm x 5 + 1 reps
      • Worked in some sets with the grippers just using my thumb, which doesn’t get much direct work with this exercise, and did a few sets of opening the hands with the 8 lb. band when I was warming up my back for rows and pull downs.
    • Standing Cable Rows (straight bar): 60 lbs. x 2 sets x 15 reps, 65 lbs. x 2 sets x 12 reps
    • Cable Pull Downs (d-handles): 50 lbs. x 4 sets x 13 reps
    • Standing Bicep Curls (cat litter fitness bag) : 4 sets x 12 reps
      • This wasn’t in my list of goals, but this is the first time I’ve been able to do four high quality sets of 12 reps with the bag, so I’m pretty pleased about that.
    • Fitness Bag Cleans (alternating sets of parallel and overhand grips): 4 sets x 12 reps
    • Exercise Complex: Dead Bugs (2-ct): 20 reps, Wood Chops (ea. side): 15 lbs. x 15 reps, Full Squats: 20 reps, 2-hd American KB Swings (15 lbs.) x 12 reps
    • Farmer’s Walk (40 lb. DB’s): 100 Steps
    • Stretched a little to end the workout.

Calories: 2010, Protein: 116 g.

I’ve heard people in the area say that banana slugs don’t have any known predators because of a foul, anesthetizing slime they excrete. According to Wikipedia, though, “Racoons, garter snakes, ducks, geese and salamanders sometimes eat banana slugs; they roll the slugs in soil to bind the slime,” and young slugs are “sometimes eaten by moles and shrews.”

Apparently people eat/ate them too, including the “Yurok Indians of the North Coast” as well as “German immigrants in the 19th and early 20th centuries,” and there is a festival about 60 miles from San Francisco, California where they have a cooking contest. I have to admit I’m intrigued, especially by the recipes involving vinegar and cornmeal. Alas, I’ve gone soft in my old age. Now I’d much rather admire them and say, “Hail and well met, friend!” and perhaps rescue one if it was drying out on the concrete in the sun rather than rolling it in cornmeal.

Fri, November 6th

  • Morning Walk: 3.27 miles.
  • Afternoon Walk: 3.25 miles. Total mileage for the day was 6.52 miles. Did 25 full squats a bit later when I had the opportunity.

Calories: 2104, Protein: 108 g.

I could easily go crazy with this whole Garden of the Grandfather thing because I have all sorts of pictures on my over-burdened phone. So I think I’ll take a middle path and conclude with the gallery below.

Come to think of it, maybe I did go a little crazy …

Sat, November 7th

Rest day. Calories: 2045, Protein: 127 g. (I lost 2 pounds for the week, so my total lost is 17.2 lbs. so far.)

Work Outs: Oct 25 – 31, 2020 (SS Jeremiah O’Brien Liberty Ship)

We visited the liberty ship, SS Jeremiah O’Brien, in May 2013, which was named after a politician and businessman from Maine. It was (and still is) moored near Fisherman’s Wharf in San Francisco, CA. These pictures have been languishing on my phone for all of these years, so I thought it might be nice to continue freeing up some room on my ancient but still plucky Galaxy 6 and post them here.

Sun, October 25th

Rest Day. Calories: 2279, Protein 88 g.

Mon, October 26th

  • About 30 minutes of Cardio Yard Work.
  • Afternoon Training
    • Captains of Crush Gripper (T):
      • (Set 1): Right = 8mm x 5 reps, Left = 16mm x 3 + 2 reps
      • (Set 2): Right = 8mm x 5 reps, Left = 16mm x 2 + 3 reps
      • (Set 3): Right = 6mm x 4 + 1 reps, Left = 16mm x 0 + 5 reps
      • (Set 4): Right = 6mm x 3 + 2 reps, Left = 16mm x 0 + 5 reps
    • Open Hand (8 lb. Band): 2 sets x 10 reps
    • Leg Complex: FOUR SETS {Full Squats x 15 reps, Lunges (2-ct): 6 reps, Romanian Dead Lifts (8 lb. db’s): 12 reps, Side-Kick Stretch (2-ct): 12}
    • Exercise Complex: Standing Calf Raises x 15 reps, Front Kick Stretch (2-ct) x 12 reps, Face Pulls: 12.5 lbs. x 12 reps, Single Leg Standing Calf Raises (each leg): 6 reps, Internal and External Shoulder Rotation (black band, each arm) x 12 reps
    • Did a little stretching to end the session.

Calories: 1954, Protein: 132 g.

There were 2,710 of these Liberty ships built, and by design very quickly too, but there are only 3 left and only the O’Brien remains “in its original and fully functional form.”

Tues, October 27th

  • Afternoon Training
    • Shoulder Complex: THREE SETS { [Twenty-One’s: lateral raises (12 lb. DB’s), front raises (10 lbs. x 2 sets, 12 lbs. x 1 set), and rear delt rows (12 lbs.)] + [Arnold Presses: 20 lbs. x 2 sets x 10 reps, 25 lbs. x 5 reps + 20 lbs. 5 reps] }
    • Standing Push-ups using cellar stairs: 12 x 12 x 10 x 10 reps
    • Cable Flies: 10 lbs. x 4 sets x 12 reps
    • Spring Bar: 3H + 5L reps x 2 sets, 5H reps, 4H reps
    • Super Set: Tricep Pushdowns (str. bar): 35 lbs. x 4 sets x 12 reps +
      • (Set #1): Dead Bugs (2-ct): 20
      • (Set #2): Two-Handed American KB Swings: 15 lbs. x 12 reps
      • (Set #3): Crunches: 30 reps
      • (Set #4): Fitness Bag Pick up and Shoulder x 8 reps
        • One rep = picking up bag off floor and hefting it onto my shoulder, transfer bag to other shoulder, and place (not drop or slam) bag back on the floor.
      • Did a little stretching to end the session.

Calories: 1970, Protein: 118 g.

I found it interesting to learn, when we visited, that the ship was built in South Portland, Maine in 1943 because South Portland wasn’t too far from the last place we lived in Maine some years ago. I also have fond memories of the Portland area because the city was the backdrop for my first, great adventure as a child in the late 1970’s, when my parents let me take my first long distance bus ride alone to go to a game convention.

A couple of shots of the rather busy deck.

Wed, October 28th

  • Morning Walk: 3.26 miles.
  • Afternoon Training:
    • Standing Cable Rows (straight bar): 60 lbs. x 4 sets x 12 reps
    • Cable Pull Downs (d-handles): 50 lbs. x 4 sets x 12 reps
    • Standing Bicep Curls (cat litter fitness bag) : 3 sets x 12 reps, 1 set x 8 reps + 15 lb. DB’s x 4 reps
    • Exercise Complex: TWO SETS { Wood Chops (ea. side): 15 lbs. x 12 reps, Internal Rotation (20 lb. black band, ea. arm) x 12 reps, Farmer’s Walk: 30 lb. DB’s x 100 steps }
    • Exercise Complex: TWO SETS { Spread & Raise Hands (light orange band) x 12 reps, Internal Rotation (20 lb. black band, ea. arm) x 12 reps, Fitness Bag Cleans (parallel grip) x 8 reps }
    • Stretched a little to end the workout.

Calories: 2000, Protein: 95 g.

Thurs, October 28th

  • Afternoon Training:
    • Recumbent Bike: 30 Minutes, Levels 9 – 14. I followed this video on the Vive Health channel. The workout was interval training along with some upper body range of motion work and getting off the bike for three sets of squats. I used my fitness bag for the squats. While I might not be the target audience for Coach Kim’s running banter, I did enjoy the workout. It was pretty basic in a good way and made the time go by quickly.
    • Stretched a little to end the workout.

Calories: 2010, Protein: 107 g.

A few shots of the ship’s guts. I remember being struck by how everything looked ready to go and ship shape. Real Bristol Fashion! Apparently my impression was correct because in 1994 the O’Brien sailed to France and England, in an 18,000 mile round trip back to San Francisco to participate in the 50th Anniversary of the D-Day Invasion, which it took part in as “part of the Operation Neptune invasion fleet armada.”

Fri, October 30th

  • Morning Walk: 3.35 miles.
  • Afternoon Walk: 2.33 miles. Total mileage for the day was 5.68 miles.

Calories: 2140, Protein: 113 g.

Sat, October 31st

Morning Walk: 7.24 miles. (I lost 2.2 pounds for the week so my total lost is 15.2 lbs. so far.) Not sure what the calories were today because we did our weekly restaurant run. (Pizza!) I think that I kept it to reasonable numbers though.

The USS Pampanito was located nearby though we didn’t get a chance to tour that vessel. This submarine was also built in 1943 and “completed six war patrols from 1944 to 1945 and served as a Naval Reserve Training ship from 1960 to 1971.”

Also, there was no shortage of sea gulls to beg food from the gullible and bomb (both dive and high level) the unwary! I vaguely remember taking a picture of the young avian above because it made quite an impression with its hectoring and screeching at anyone who passed by. Seemed this gull was determined to defend its piling from all comers both human and otherwise!

Work Outs: Oct 18 – 24, 2020 (Time of the Orange Sky)

As some of you might know, our general region was subject to a bunch of lightning strikes in late August, which resulted in a bunch of fires that were collectively named the CZU Lightning Complex Fires. I found this picture on my phone, which I took back on September 9th of the orange skies caused by the fires in our neck of the woods and other areas.

Sun, October 18th

Morning Walk: 3.15 miles. Calories: 2051, Protein: 106 g.

Mon, October 19th

  • Morning Walk: 3.10 miles.
  • Afternoon Training
    • Captains of Crush Gripper (T): X + N reps means I close the gripper successfully to the target measure X times and then do N more reps where I don’t fully close to the target measure.
      • (Set 1): Right = 8mm x 5 reps, Left = 19mm x 5 reps
      • (Set 2): Right = 8mm x 5 reps, Left = 19mm x 5 reps
      • (Set 3): Right = 8mm x 5 reps, Left = 16mm x 3 + 2 reps
      • (Set 4): Right = 8mm x 3 +2 reps, Left = 16mm x 4 + 1 reps
    • Super Set: [Twist Yo’ Wrist (up and down twice): 8 lbs. x 4 sets, 10 lbs. x 1 set] +
      • (Set 1) Dead Bugs (2-ct): 25 reps
      • (Sets 2-3) Cable Wood Chops (one side): 15 lbs. x 20 reps
      • (Set 4) Crunches: 35 reps
      • (Set 5) Cat Litter Fitness Bag Dead Lifts: 30 reps
    • Worked on my Side-Lunge Stretch, which is one of my current goals.

This little gubbin is the latest acquisition for our home gym. It is called a Captains of Crush Key and I obtained it from Ironmind, which is the same company we bought the grippers from. This is what allows me to introduce millimeter measurements on how far I am from closing the Trainer gripper in today’s and future grip work.

The idea of the key is to provide (hopefully) encouraging or at least more precise feedback metrics for closing a gripper when you can’t close it all the way. The little protuberances vary from 2mm to 16mm, going up in 2mm increments with a final 3mm gap from 16mm to 19mm. If you use the key length-wise it is 54mm.

Based on today’s workout I can introduce a micro goal of being able to close the Trainer gripper to 14mm for 4 sets of 5 repetitions with my left hand. I will put this on my goal page.

Calories: 2039, Protein: 124 g.

Tues, October 20th

Morning Walk: 3.27 miles. Calories: 2081, Protein: 109 g.

Wed, October 21st

September 9th was not only quite orange at my house but also pretty dark for around 3:30 pm. So dark in fact the crickets started singing and the bats came out from their box on my neighbor’s tree and started flying around! I think the little anomalous-looking white bit in the picture is light from the neighbor’s window.

I went outside with my phone and made a very short video. I uploaded it to Youtube. I’ve provided a link below for anyone who might be interested.

  • Morning Walk: 3.10 miles.
  • Afternoon Workout
    • Shoulder Complex: THREE SETS { [Twenty-One’s: 10 lb. DB’s for lateral, front raises, and rear delt rows] + [Arnold Presses: 20 lbs. x 12 reps] }
      • I’m thinking it is time to go up to 12 lbs. on the laterals and rear delt rows.
    • Standing Push-ups using cellar stairs: 4 sets x 10 reps
    • Super Set: Did each set as detailed:
      • (Sets #1-2) Wood Chops: 17.5 lbs. x 15 reps (one side each set)
      • (Sets #3-4) Face Pulls: 10 lbs. x 15 reps
      • and then an accompanying set of Tricep Cable Pushdowns (tri-bar): 35 lbs. x 4 sets x 12 reps
    • Super Set: Did each set as detailed:
      • (Sets #1-2) Wrist Rolling: 10 lbs. x up and down twice from 16″ platform
      • (Set #3) Dead Bugs (2-ct): 25 reps
      • (Set 4) Body Weight Dead Lifts: 15 reps
      • and then an accompanying set of One-Handed Reverse Grip Tricep Pushdowns (d-handle): 10 lbs. x 4 sets x 12 reps
    • Super Set: Did each set as detailed below:
      • (Set #1) Crunches: 30 reps
      • (Set #2) Body Weight Dead Lifts: 12 reps
      • (Set #3) Jumping Jacks (4-ct): 12 reps
      • (Set #4) Sumo Dead Lifts (cat litter fitness bag): 15 reps
      • and then an accompanying set of Standing Cable Flies: 10 lbs. x 4 sets x 12 reps
    • Walked my hands, using a pinch grip, up and down the handle (twice) of a 8″ x 8″ dirt tamper.
    • Hand Opening: 8 lb. band x 2 sets x 12 reps
    • Worked on the side-lunge stretch and did a little general stretching to end the workout.

Calories: 2046, Protein: 116 g.

Thurs, October 22nd

  • Morning Walk: 3.24 miles, and afternoon walk: 3.32 miles. Total mileage for the day is 6.56 miles. Calories: 1902, Protein: 113 g.

We went for a hike in the woods right around the Time of the Orange Skies and as these pictures show there was little bits of ash everywhere, even though the area we hiked in hadn’t burnt. Even the hitching bar on the horse trail, that I use sometimes for rows and such, had ash on it.

Fri, October 22nd

  • Morning Walk: 3.17 miles.
  • Afternoon Workout
    • Standing Cable Rows (d-handles): 40 lbs. x 12 reps, 45 lbs. x 2 sets x 12 reps, 50 lbs. x 12 reps
    • Cable Pull Downs (d-handles): 50 lbs. x 4 sets x 12 reps
    • Standing Bicep Curls (cat litter fitness bag as barbell) : 4 sets x 12 reps
    • Exercise Complex: Dead Bugs (2-ct): 20 reps, Two-Handed American KB Swings: 15 lbs. x 15 reps, Face Pulls: 12.5 lbs. x 15 reps, Cable Wood Chops (ea. side): 25 lbs. x 12 reps, Full Squats: 20 reps
      • Thought I was doing 20 lbs. on the wood chops and thought, “Wow these are kind of hard. I only noticed my oversight when I was done.
    • Spring Bar [alternated sets of hands supinated and pronated]: Light Bar: 2 sets x 8 reps, Heavy Bar: 2 sets x 5 reps
    • Over Head Press with Workout Rock: 20 reps
  • Late Afternoon Walk: 3.28 miles. Total mileage for the day was 6.45 miles.

Calories: 2188, Protein: 122 g.

This is my Cat Litter Fitness Bag. I’ve had it for some time now. Usually they are filled with sand, but I didn’t have any clean, dry sand on hand but I did have plenty of unscented clay cat litter so I used that.

You can do a lot with a fitness bag and I was able to get a pretty full workout, once the lockdown began, between this and my Workout Rock. My husband enjoys the gym we’ve built up so far though and wouldn’t be content with a bag and a rock, and I must confess after years of having memberships at commercial gyms I probably wouldn’t be either for the long term.

One thing I’ve learned about the bags is if you are going to buy one, get a good, sturdy one and not a cheaply made one because if you can’t be rough with your bag then it is no good. You should be able to drag, heft, toss, slam and otherwise abuse the thing to your heart’s content!

Sat, October 23rd

Morning Walk: 3.26 miles. We had some pretty nice take-away for dinner, so I’m not sure what my intake was for the day though I think it was reasonable. (I was up 3.2 pound for the week so my total is 13 lbs. so far.)

Work Outs: Oct 11 – 17, 2020 (The King’s Circle and the Stairs to Nowhere)

I mentioned last time that I would put up some pictures of a modest, little circle of stones I constructed a few years ago and have been tending off and on ever since. I was going to take some shots but I noticed that I had some pictures sitting on my cell phone that I took over the span of a couple of weeks this past Spring.

Sun, October 11th

  • Afternoon Workout
    • Stationary Recumbent Bike: 30 Minutes, Manual Program, ~ 70 rpm’s, Level 8
    • Stretched for about 10 minutes.

Calories: 2066, Protein: 93 g.

Mon, October 12th

  • Morning Walk: 1.97 miles.
  • Afternoon Training
    • Superset: [CoC Gripper (S): 2 sets x 5 reps; (T): 2 set x 5 reps] +
      • (Set 1) Full Squats: 22 reps
      • (Set 2) Dead Bugs (2-ct): 22 reps
      • (Set 3) Crunches: 30 reps
      • (Set 4) Wood Chops (each side): 12.5 lbs. x 20 reps
    • Super Set: [Twist Yo’ Wrist (up and down twice): 6 lbs. x 2 sets, 8 lbs. x 2 sets] +
      • (Set 1) Walking Lunges (2-ct): 7 reps
      • (Set 2) Side Kick Stretch (ea. leg): 12 reps
      • (Set 3) Front Kick Stretch (ea. leg): 12 reps
      • (Set 4) Alternating One-Handed Russian KB Swings (2-ct): 15 lbs. x 12 reps
    • Worked on my Side-Lunge Stretch, which is one of my current goals.

A little closer look at the entrance. One doesn’t want to violate the integrity of the circle so I established this portal. The stick seals the barrier and I occasionally chalk runes and such on the larger, flat stones. It was raining a lot when I took these pictures so the chalk had washed off.

I enjoyed looking at this cluster of mushrooms for the short time I had them. It is wet in the Spring but once it dries out the mushrooms go away on my property until the rains return.

Calories: 1996, Protein: 112 g.

Tues, October 13th

Rest Day. My strange itch to assemble models continues, so I busted out a box of Game Workshop’s Zombies of the Ancient Sculpts or as GW calls them, Deadwalker Zombies. I’ve had these things sitting around for many years now. There are 20 in the box and I put 10 of them put together, including the three zombie percussion section. I’ll post pictures of them once I assemble the whole box.

Calories: I don’t really know because we had takeaway from our favorite Mexican restaurant in the area. I suspect that I’m high for the day, but probably not overly so.

Wed, October 14th

We’ve owned our house for about six years now and have this stout set of stairs in our basement that ends at the top in a wall. This reminds me of the trips we’ve made over the years to the Winchester House in San Jose, California, which sports similar innovations and many more besides.

Over the past few months, this lack of a door has been a problem since we started working out in the basement. So I dug out my Sawzall and decided to finally do something about The Door That Goes to Nowhere. It’s basically like a hobby project, right?

No workout today but where there was a wall now there is a door!

This will also allow us to leave the garage door closed while we work out and will be particularly nice when the weather is inclement. Also, several people, near where I live, do a poor job of securing their large, semi-unfriendly dogs so it will be nice not having to keep half an eye open for someone’s dog wandering in my basement while I’m doing curls or something!

Quite a bit more work to go on The Door to Nowhere but we’ve made a good start.

Calories: 2045, Protein: 100 g.

Thurs, October 15th

Didn’t do any training today but I did some more, lighter work on the door, put in a little threshold at the top of the stairs and painted. I also put together the rest of my zombies in the evening with the exception of the final one, who will carry the mob totem, which looks like a wooden cross with someone’s hands tacked onto the horizontal spar.

The moss-covered rotten stump seemed a good focal point in The Circle. I periodically decorate the stump with things I find in my travels, such as some shells I found down on the beach in Santa Cruz, and a mysterious, little clay bowl I dug out of the ground in some random place in the forest. Sometimes I’ll stick feathers I find on my property from owls, Stellar’s Jays, doves, red-tailed hawks and the like.

Oddly, I’ll come back a week later and stuff will be moved around or missing. In this picture my clay bowl was turned over and the pinecones moved around. Fortunately whoever (my money is on rogue squirrels) is moving the stuff around isn’t messing with the 20 pound concrete frog so there’s that.

Calories: 1784, Protein: 87 g.

Fri, October 16th

  • Afternoon Workout
    • CoC Gripper (S): 3 sets x 7 reps; 1 set x 18 reps (right hand) and 11 reps (left hand)
      • In the FAQ on the Ironmind site, they suggest working with the next higher gripper once you can do 10 – 12 reps on the current one. On the last set I stopped only when I couldn’t close the gripper entirely. Based on this, I think I can move on more to the Trainer gripper.
    • Leg Complex: FOUR SETS { [Full Squats: 13 reps x sets #1-2 and 15 reps x sets #3-4] + [Side Kick Stretch (2-ct): 12 reps] + [Walking Lunges (2-ct): 6 reps] + [Romanian Dead Lift (2 lb. DB’s): 12 reps] }
    • Dead Bugs (2-ct): 23 reps
    • Stretched for about 10 minutes. I was able to achieve and hold the side lunge stretch with my right foot (in shoes) flat on the mat so that is a little step toward one of my current goals. I still have to work the stretch up on the ball of the left foot, however. After that I’ll work on the stretch with bare feet.

I’ve been using my spring bars for about a year now. My husband bought the larger one and I could bend it maybe about half way. That darned thing was (and is) no joke! So he bought one the smaller one, which is the one I’ve been training with. I had completely forgotten about the heavier one, which was languishing in the back of my closet until I stumbled upon it when I pawing through my Mountain of Unassembled Plastic.

I’m glad I found the old spring bar because the lighter one has become pretty easy. The heavy one is difficult, but I’ve started working it into my training. On Saturday I was able to fully bend it twice and then had to complete my set using the lighter bar. I think that is pretty good progress from not being able to bend the thing at all. This inspires me to set a goal for myself of being able to fully bend the heavy bar for a set of 8 repetitions. I’m going to put that as a new goal on my Goal Page.

Calories: 2020, Protein: 131 g.

Sat, October 17th

  • Morning Walk: 3.34 miles.
  • Afternoon Workout
    • Shoulder Complex: THREE SETS { [Twenty-One’s: 10 lb. DB’s for lateral, front raises, and rear delt rows] + [Arnold Presses: 20 lbs. x 10 reps, 25 lbs. x 10 reps for set #3] }
      • (Rested for 90 seconds between each set.)
    • Standing Push-ups using stairs: 4 sets x 10 reps
      • This was a bit harder than using the basement counter.
    • Bent Over DB Rows: 15 lbs. x 3 sets x 12 reps, 20 lbs. x 1 set x 12 reps
    • Standing Cable Flies: 12.5 lbs. x 12 reps (set #1), 12.5 lbs. x 6 reps + 10 lbs. x 6 reps (set #2), 10 lbs. x 12 reps (sets #3-4)
    • Spring Bar [alternated sets of hands supinated and pronated]: Light Bar: 2 sets x 8 reps, Heavy Bar 2 reps + Light Bar 6 reps (sets #3-4)
    • Super Set: Tricep Cable Pushdowns (tri bar): 35 lbs. x sets #1-3 x 12 reps, 40 lbs. x 9 reps + 35 lbs. x 3 reps (set #4) +
      • (Sets #1-2) Wood Chops: 15 lbs. x 12 reps (one side each set)
      • (Sets #3-4) Face Pulls: 10 lbs. x 12 reps
    • Super Set: Standing DB Curls: 15 lbs. x 3 sets x 12 reps, 20 lbs. x 1 set 12 reps +
      • (Set #1) Dead Bugs (2-ct): 20 reps
      • (Set #2) Two-Handed American KB Swings: 15 lbs. x 12 reps
      • (Set #3) Calf Raises: 20 reps
      • (Set #4) Full Squats: 25 reps
    • Worked on the side-lunge stretch and did a little general stretching to end the workout.

Calories: 2024, Protein: 107 g. (I was flat on weight loss this week so my total remains 16.2 lbs. so far.)

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.)

Ann’s Work Out Goals

This is where I will maintain a list of current goals and update later on when I’ve achieved them and come up with new goals.

Goals Achieved 2020

  • Spring Bar: Fully bent heavy spring bar for 4 sets of 8 repetitions utilizing both supinated and pronated grips. (Posted: Oct 17, 20. Achieved: Nov 19, 20.)
  • CoC Gripper (T): Closed to 14mm with my left hand for 4 sets of 5 reps (Posted: Oct 19, 20. Achieved: Nov 17, 20.)

Current Goals

  • Arnold Presses using 40 lb. dumbbells for 4 sets of 12 reps. (Posted Nov 11, 20.)
    • 35 lbs. for 4 sets of 8 reps. (Posted: Nov 20, 20.)
  • CoC “Trainer” (T) gripper (100 lbs.) Close five times with each hand. (Posted Oct 4, 20.)
    • Close to 10mm for 4 sets of 5 reps with left hand. (Posted: Nov 20, 20.)
  • Side-Lunge Stretch: Plant foot (in shoes) flat on floor while doing this stretch, rather than going up on the ball of plant foot.  (Posted: Oct 4, 20.)
  • Full Squats: Perform a set of 100 without stopping. (Posted: Oct 4, 20.)
  • Dead Bugs: Perform a set of 100 (two-count reps) without stopping. (Posted: Oct 4, 20.)

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.)

Captain of Crush Grippers

This post was originally on my now defunct workout blog. I decided to rework it a bit and present it here. I hope to get some painting done on Frank’s Pig Demon this weekend. My goal is to finish its trident and tidy up the base coat on the cloak and such.


I added a new Ironmind Captains of Crush gripper — the “Sport” or 80 lb. gripper to my little collection of hand and forearm strengthening devices. The series goes up to a magnificent 365 lbs., which I’ll most certainly never be able to close though my husband might someday.

I bought the Sport gripper because I wanted a warm-up gripper lighter than the “Trainer” gripper (100 lbs.), which is what I’m working on getting better at closing. I can close the Trainer maybe once or twice with my good hand and almost close it once with my left. I’m working toward being able to close the Trainer five times with either hand. Hopefully by the end of the year….

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Right now we have up to 237.5 lbs., which in Ironmind parlance is Level 2.5. I originally purchased the set as a Christmas present for my husband and we kept them on the coffee table. These days they live in the basement we are putting together as our home gym.