Work Outs: January 10 – 16, 2021 (Steam Locomotive Video, Forest Elves, and Paint Cat)

We like to go hiking on the trails at Henry Cowell State Park in Felton, California, which is about 15 minutes from our house. On one of our hikes in December 2020 we happened to be in the right place at the right time and I took some video with my cell phone of one of the steam trains making its way past us. The edited video is a bit over a minute and a half and you can check it out here or by clicking the video below.

The trains are run by an outfit called Roaring Camp and Big Trees, which offers rides through the redwoods and also offers a service shuttling people from Felton to nearby Santa Cruz and back again. The train in question is a Shay locomotive called the Dixiana and was built in 1912 by the Lima Locomotive Works of Ohio. Roaring Camp got their hands on the train in 1962.

Sun, January 10th

Afternoon Workout

  • Recumbent Bike: 30 Minutes, Levels 9 – 14 for the first 15 minutes and 10 – 15 for the second half of the session. I followed this video again. The workout was interval training along with some upper body range of motion work and getting off the bike for some quick calisthenics. I did four sets of leg lifts for 12 reps each. (Coach Kim doesn’t give us much time before we jump back on the bike!)
  • Mostly static stretching for 20 minutes.
  • Walked 5.17 miles.

Calories: 2096, Protein: 135 g.

Mon, January 11th

Morning Walk: Three miles. I went back to the park a couple of hours later and jogged two miles over mostly flat terrain. Calories: 2150, Protein: 125 g.

Tues, January 12th

I did the “Taekwondo Follow Along Class – White Belt – Class #1″ from Global Martial Arts University in the afternoon. I’ve taken a little Taekwondo in the past, but figure I’ll start at the beginning again since I didn’t keep up the training.

Afternoon Walk for 3.43 miles. Calories: 1797, Protein: 137 g.

There are a lot of forest elves living in Henry Cowell Park and one sees their anonymous handiwork quite a bit on the local trails. Their talents run to more than just decorating trees at Christmas. I ran across this little scene on top of a pile of rail ties not too long after taking the train video and I thought I’d include it here since it kind of fits with the whole railroad motif thing.

Wed, January 13th

Morning Walk: 3.35 miles and an afternoon walk of 3.92 miles for a total of 7.27 miles for the day.

I warmed up for the deck of cards by doing a bunch of high energy vacuuming down in the cellar and then worked the Taekwondo white belt “Stances” lesson on the Global Martial Arts University site. The lesson taught the difference between a sparring stance and fighting stance, ending with drills.

Deck of Cards Workout

SuitNumber CardFace Card
HeartsAlternating Stationary Lunges + Front Kick Stretch (2-ct) 10 Goblet Full Squats (30 lb. DB)
ClubsDead Bugs (3-ct)10 Cossack Squats (Four Point)
DiamondsStanding Side Crunches (3-ct)30 Squats
SpadesSnap Kick Exercise (2-ct)10 Rom. Dead Lifts (15 lb. DB’s)
AcesBlack = 20 Full SquatsRed = 20 Hindu Squats
First Joker20 Bridging Exercise (2-ct)
Second Joker60 Supine Leg Windmills (ea. way)

I noticed some irritation in the top of my right quad in the upper rectus femoris area when I was about half way through the deck. I learned long ago not to try and work through an irritation because this is the body’s way of trying and get you to stop doing something before there is a full blown injury. The only exercise I noticed this with was lunges, so I substituted kneeling squats (2-ct) for the remainder of the deck.

Toward the end of the deck I managed a few three point Cossack Squats. I still have some work to do so far as getting my heels flat on the mat when I’m fully in the down position, which is one of my current goals.

Deck of Cards workout music: Mirror of Souls album by Theocracy. Calories: 2081, Protein 150 g.

Thur, January 14th

Morning Walk: 3.12 miles. Calories: 2045, Protein: 132 g.

Fri, January 15th

Morning Walk: 3.89 miles.

Afternoon Work out | Weight Lifting Music: Aggressive Metal Songs Volume 1.

  • Reviewed Taekwondo white belt “Stances” lesson and did the “Switching” lesson on the Global Martial Arts University. “Switching” highlighted some of the basic mechanics of switching the legs for kicking.
  • Arnold Press: 25 lbs. x 12 reps, 30 lbs. x 7 reps, 25 lbs. x 2 sets x 8 reps
  • DB Bench Press: 25 lbs. x 12 reps, 30 lbs. x 3 sets x 8 reps
  • Incline Push ups (4th stair): 4 sets x 10 reps
  • DB Lateral Raises: 12 lbs. x 13 reps, 15 lbs. x 8 reps, (15 lbs. x 6 reps + 12 lbs. x 5 reps), 12 lbs. x 12 reps
  • DB Front Raises: 12 lbs. x 4 sets x 9, 8, 9, 9 reps
  • (Super Set)
    • DB Prone Rear Delt Row: 8 lbs. x 12 reps, 10 lbs. x 3 sets x 12 reps
    • DB Hammer Curls: 20 lbs. x 4 sets x 10, 8, 8, 7 reps
  • (Super Set)
    • Face Pulls: 12.5 lbs. x 4 sets x 12 reps
    • DB Flies: 12 lbs. x 4 sets x 12 reps
  • Tricep Pushdowns (tricep handle): 45 lbs. x 12 reps, 50 lbs. x 3 sets x 9, 8, 8 reps
  • (Super Set) One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm): (12.5 lbs. x 5 reps + 10 lbs. x 5 reps), 10 lbs. x 3 sets x 8 reps +
    • (Set #1) Dead Bugs (2-ct): 20 reps
    • (Set #2) Crunches: 30 reps
    • (Set #3) Small Shoulder Circles (each way): 70 reps
    • (Set #4) DB American Swings: 30 lbs. x 12 reps

Calories: 2057, Protein: 161 g.

Sat, January 16th

Rest Day. Went to the chiropractor for routine maintenance. I tried to get Paint Cat to come down cellar and train with me (maybe some HIIT work chasing rats around?), but she said, “Naw, I’m good right where I am,” and after I thought about it I decided to join her. So ends another week.

Roxy is nobody’s fool.

Calories: 1887, Protein: 142 g. (I lost 0.8 pounds this week, so my total loss is 18.8 lbs.)