Work Outs: June 26 – July 9, 2022 (Red, White, and Blue Parade)

Not too many pictures this time around: I’m trying to get caught back up with posting my workouts. Still, I did have a fun time on July 4th, which in the United States is a holiday.

I spent the 4th in San Jose, California participating in the Red, White & Blue Parade and Festival, which the city puts on each year to celebrate U.S. Independence Day. The wrestling promotion where I train was contracted as part of the general entertainment. In the morning, I helped set up the ring and then walked a couple of miles in the parade. In the afternoon I refereed three of the six matches for the show and then helped tear down the ring.

I’m second from the left.

Sun, June 26th

Rest Day. I stretched for 30 minutes in the afternoon.

Calories: 2100, Protein: 95 g.

Mon, June 27th

We followed along with The Jack Lalane Show (DVD 3, Episode 1) shortly after waking up.

(Afternoon Workout)

  • Recumbent Bike: 30 Minutes, Manual Program, Level 7, RPMs 72+
  • Dead Bugs (no shoes, 2-ct): 35 reps
  • I spend about 20 minutes following along with this dance choreography video.
  • Stretched for 30 minutes.

In the evening, I did referee training for two hours. I worked on the referee slide for the first time, which pleased me. After four months of physical therapy and losing about 25 pounds, my mobility is getting better though it is still early days for that yet and I’m looking forward to improving further over the next few months.

Calories: 1935, Protein: 118 g.

Tues, June 28th

(Morning) Leg Day at the Physical Therapy Office: I warmed up with some light calisthenics.

  • We began with the therapist doing some pretty intense deep tissue work where needed. Then I did a couple of sets on the balance board along with some calf stretches.
  • (Super Set) Lateral Walks (purple band, each direction): 2 sets x 10 reps +
    • Monster Walks (purple band, forward and backward): 2 sets x 10 reps
  • (Super Set) Step up with Knee Raise and Raise 8 lb. Ball (each leg): 2 sets x 10 reps
    • Iliopsoas Stretch: 2 sets x 40 seconds
  • Bird Dips (12″ block when needed for balance, ea. leg): 10 reps
  • Played toss with an 8 lb. ball for about three minutes while standing on dyna pads.
  • Balance Board: 2 sets x one minute. (Doing the ball toss right before this made balancing difficult.)
  • Squats (standing on the flat part of a BOSU ball): 12, 15 reps
  • Step Up and Reach (8 lb. ball, each leg): 2 sets x 10 reps
  • Standing Calf Raises (each leg, raise on both feet, come down on just one foot): 2 sets x 10 reps
  • (Super Set) Standing Hip Abduction (blue band, ea. leg): 2 sets x 10 reps +
    • Standing Hip Extension (blue band, ea. leg): 2 sets x 10 reps
  • I finished with some stretching, heat, and electric muscle stimulation.

(Evening) I arrived at wrestling school early and stretched for about 20 minutes and then did some referee training for 3.25 hours.

Calories: 2005, Protein: 117 g.

Wed, June 29th

(Morning) Back Day at the Physical Therapy Office. The therapist worked on my neck and upper back a bit before I got too far into the workout.

  • (Tri Set) DB Curls: 20 lbs. x 2 sets x 8 reps
    • Standing Rows (purple band): 2 sets x 15 reps +
    • Shoulder Extensions (purple band): 2 sets x 15 reps
  • (Super Set) DB Curls: [25 lbs. x 6 reps + 20 lbs. x 2 reps] x 2 sets +
    • Serratus Clock (orange band): 2 sets x 15 reps
  • Cheerleaders (pink band): 2 sets x 15 reps +
  • Bilateral External Shoulder Rotation (purple band): 2 sets x 10 reps
  • (Super Set) Seated DB Alternating Overhead Front Raises: 10 lbs. x 2 sets x 10 reps +
    • Prone Open Book/Reach Stretch (each side): 2 sets x 10 reps
  • Seated Lat Pulldowns (cable): 2 sets x 40 lbs. x 10 reps
  • One-Handed Standing Rows (each arm, cables): 2 sets x 17 lbs. x 10 reps +
    • Supine Thoracic Windmill Stretch (each arm): 2 sets x 10 reps
  • (Super Set) Prone “M’s”: 1 lb. x 2 sets x 10 reps +
    • Prone “T’s”: 1 lb. x 2 sets x 10 reps
      • On the “M’s” I remembered to turn my hands inward so that my thumbs were facing almost up toward the ceiling.
  • One-Handed Bent Over DB Row (each side): 15 lbs. x 2 sets x 19 reps
  • Ended with some stretching, heat, and electric muscle stimulation.

(Afternoon) I stretched for 40 minutes and then did a little work with the foam roller and my Kaltenborn Wedge.

Calories: 200x, Protein: 117 g.

Thur, June 30th

Spent the day celebrating my husband’s birthday, which was this week. I bought him some presents that he liked, and we had a nice party.

Calories: 3500 – 4000

Fri, July 1st

I spent the day at a wrestling show up in San Jose, California. I helped with both setup and teardown, which was a fair amount of lifting heavy things and such, and I was also the referee for a singles match.

Calories: 1800, Protein: 143 g.

Sat, July 2nd

Rest Day.

Calories: 2284, Protein: 130 g.

I was the same weight this week as last week. My total loss is 24.5 lbs. over twenty weeks for an average of 1.23 lbs/week.

Sun, July 3rd

Rest Day. I stretched for 30 minutes in the afternoon.

Calories: 1900, Protein: 84 g.

Mon, July 4th

Like I said, we had six matches. The way our schedule worked for the festival, we had a match and then a 20-minute break. People would wander around the festival and maybe stop and watch or not as they wished. As it often goes with such shows, the early matches didn’t have very many people but it got pretty crowded by the end once word got around and people realized what was going on.

One of the early matches: Otis Moondog (standing) versus El Viento (“The Wind”)

Calories: 1996, Protein: 128 g.

Tues, July 5th

(Evening) I spent 2.5 hours at the wrestling school for referee training. I left early and got there much earlier than I intended because the holiday traffic going up to San Jose never materialized. So I spent about 30 minutes stretching before class. I also did the following exercises while at school:

  • Brookfield Shuffle: 10 circles outside the ring, which is a bit smaller of a circle than doing the exercise inside the ring, which is what I usually do.
  • Squats: 100 reps (I added in various additional things with the arms or coming up on my toes in the up position and so on.)
  • Side-to-Sides (each way): 20 reps
  • Supine Leg Windmills (each way): 50 revolutions
  • Dead Bugs (with shoes, 2-ct): 20 reps
  • Zig-Zags (2-ct): 20 reps
  • Hip-Ups: 20 reps

Calories: 2045, Protein: 116 g.

Wed, July 6th

(Morning) We went for a short walk (about 35 minutes) in the woods.

(Evening) I spend about two hours at the wrestling school working on referee training.

Calories: 2295, Protein: 131 g.

Thur, July 7th – Sat, Jul 9th

Spent this time hanging out with family. Didn’t get any formal exercise, though I did do some stretching here and there as well as my usual evening stretch. My body likes these breaks from time to time.

I lost 2 lbs. this week. My total loss is 26.5 lbs. over twenty-one weeks for an average of 1.26 lbs/week.


Work Outs: April 24 – 30, 2022 (SoFA Festival and Wrestling Ring Setup)

Sun, April 24th

I attended an outdoor wrestling show, that was part of a street festival called the SoFA Music Festival, up in San Jose, California. I did quite a bit of heavy labor helping to set up and tear down the ring and such. I’ve helped set up a lot of rings during my past time in wrestling many years ago, and am getting quite a lot of experience doing the same this time around too.

I do have to say that this is the first time I remember ever helping put together a ring for a show in the middle of the street!

Calories: 1953, Protein: 126 g.

Mon, April 25th

Calories: 1956, Protein: 130 g.

  • (Afternoon) Physical Therapy Back Session at their Office.
    • (Super Set) Standing Rows (purple band): 2 sets x 15 reps +
      • Shoulder Extensions (purple band): 2 sets x 15 reps
    • (Super Set) Reverse Flies (purple band): 2 sets x 15 reps +
      • Bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
    • One-Handed Pulldowns (each arm, cable): 20 lbs. x 2 sets x 10 reps
    • High Rows (d-handles, cable): 46 lbs. x 2 sets x 10 reps
    • Serratus Slide (orange band): 2 sets x 15 reps
    • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • I did some stretching and foam roller work for my back. We ended the session with massage, ice, and electric muscle stimulation.
  • (Evening) I went to wrestling school for 2 hours and did referee training.

Tues, April 26th

Rest Day. I had some family obligations that prevented me from doing more than a bit of stretching. Also, I was still a bit sore from Sunday and Monday.

Calories: 2009, Protein: 97 g.

Wed, April 27th

Rest Day. Same situation as Tuesday, though not as sore.

Calories: 2022, Protein: 120 g.

This was the street in the morning before anyone arrived.

Thur, April 28th

  • (Morning) Recumbent Bike: 30 Minutes, Manual Program, Level 6, RPMs: 70+
  • (Tri-Set) Seated Leg Curls (alternating one leg, 2-ct): 25 lbs. x 4 sets x 12 reps +
    • Resistance Band Standing Rows (purple): 4 sets x 15 reps
    • CoC Gripper (Guide, 60 lbs., each hand): 4 sets x 8 reps
  • (Tri-Set) TKD Snap Kick/Leg Extension Exercise (each leg): 4 sets x 10 reps +
    • Resistance Band Shoulder Extension (purple): 4 sets x 15 reps
    • CoC (Sport, 80 lbs., each hand): 4 sets x 5 reps
  • (Giant Set) Zottman Curls: 15 lbs. x 4 sets x 10 reps +
    • Indian Clubs (2 lbs., various movements): 4 sets x 20 reps
    • Serratus Slide (orange band): 4 sets x 15 reps
    • CoC (Trainer, 100 lbs., each hand L/R): (0+5/5), (0+5/5), (0+5, 1+4), (0+5, 0+5)
  • (Tri-Set) Set #1 Dead Bugs (2-ct): 15 reps, Set #2 Crunches: 20 reps +
    • Reverse Flies (blue band): 2 sets x 15 reps
    • bilateral External Shoulder Rotation (blue band): 2 sets x 15 reps
  • (Tri-Set) Iron Haloes (each direction): 2 sets x 8 reps +
    • Face Pulls: 15 lbs. x 2 sets x 12 reps
    • Set #1 Reverse Hyperextensions: 12 reps, Set #2 Standing Side Crunches (2-ct): 12 reps
  • DB Farmer’s Walk: 30 lbs. x one minute
  • Two-Handed Pinch Grip Block Hold (hands pronated for thumbs): 5 lbs. x 30 seconds
  • One-Handed Bent Over DB Rows (each side): 5 lbs. x 25 reps
  • (Afternoon) Leg Work at the Physical Therapy Office
    • Warmed up with their recumbent bike. Used blue resistance band except where noted.
    • Balance Board: 2 sets x one minute
    • Monster Walks: 2 sets x 20 reps
    • Lateral Walks (each direction): 2 sets x 20 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps
    • Seated Leg Press Machine: 335 lbs. x 2 sets x 15 reps
    • Step Up With Knee Raise (alternate legs, 2-ct): 2 sets x 10 reps
    • Ball Toss While Balancing on Dina Disks: 4 lb. ball for one minute
    • Bird Dips (each side): 10 reps
    • Standing Hip Abduction (green band): 2 sets x 10 reps
    • Standing Hip Extension (green band): 2 sets x 10 reps
    • Ended the session with ultrasound, stretching, ice, and muscle electric stimulation.

Calories: 2000, Protein: 127 g.

I wasn’t sure why the festival was called the “SoFA Festival” until I took a break in-between the wrestling matches to walk around the fair a little. I noticed a lot of sofas on the side of the street, especially where the bands were set up. Seemed like a pretty good idea to me.

Also, I don’t know the name of this band but I liked their music. I stood and listened for about 15 minutes when I was on my way back to my car after tearing down the ring.

Fri, April 29th

(Wake-up) We followed along to The Jack Lalane Show, DVD 4, Episode 2. After breakfast, I worked on some knots in my upper back with my J-hook.

  • (Wake-up) Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. I finished warming up with some light indian club work and dynamic stretching.
  • (Tri-Set) DB Bench Press: 30 lbs. x 3 sets x 8 reps and 2 sets x 9 reps +
    • CoC Grippers (L/R Hands): Guide (60 lbs.): 3 sets x 8/8 reps, Sport (80 lbs.): 2 sets x 5/5 reps
    • TKD High Block: 5 sets x 20 reps
  • (Tri-Set) Arnold Press: 20 lbs. x 10, 12 reps, 25 lbs. 10, 9, 9 reps +
    • (Sets #1-#3) Coc Grippers (L/R Hands): Sport (80 lbs): 5/5 reps, Trainer (100 lbs.): Close: 0/5 reps x 2 sets, 0/3+2 reps (Sets #4-#5) Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • Dead Bugs (2-ct): 5 sets x 10 reps
  • (Tri-Set) Incline Push-up (Bench/4th Cellar Step): 2 sets x 2/10 reps +
    • Light Spring Bar (Pronate/Supinate): 3 sets x 6/6 reps
    • TKD Low Block: 3 sets x 20 reps
  • (Tri-Set) Standing Cable Flies: 20 lbs. x 3 sets x 10 reps +
    • Lateral Raises: 10 lbs. x 3 sets x 12 reps
    • (Sets #1-#2): TKD Low Block: 2 sets x 20 reps (Set #3) Heavy Spring Bar (P/S): 4/4 reps
  • (Tri-Set) DB Tricep Overhead Press: 25 lbs. x 3 sets x 12 reps +
    • Crunches: 3 sets x 15 reps
    • (Set #1) TKD Low Block x 20 reps (Sets #2-#3) Jab x 2 sets x 20 reps
  • (Tri-Set) Tricep Pushdowns (v-bar): 35 lbs. x 12 reps, 37.5 lbs. x 12 reps, 40 lbs. x 12 reps +
    • DB Wrist Curls (each hand): 20 lbs. x 3 sets x 12 reps
    • (Set #1) Jab x 20 reps, (Sets #2-#3) Jab/Cross x 2 sets x 20 reps
  • (Tri-Set) Tricep Reverse Pushdown (cable, each arm): 10 lbs. x 3 sets x 12 reps +
    • DB Reverse Wrist Curls (each hand): 10 lbs. x 3 sets x 12 reps
    • (Set #1) Jab/Cross x 20 reps (Sets #2-#3) Footwork Drill (turn ~90 degrees and pull back slightly to avoid attack and counter with step on opponent’s foot and push with both hands): 2 sets x 10 reps
  • Finished with one last set of the above Footwork Drill, then Side Internal Shoulder Rotation Exercise (orange band, each arm) x 12 reps, Incline Plank going from elbows to push-up position and back again x 12 reps, Bicycling Exercise x 30 seconds, Supine Leg Windwills (each direction) x 30 revolutions, Balance Board: 1:20 seconds. For the balance board, once I got to one minute, I balanced for as long as I could until the rim of the board touched the floor.
  • Did the standing, shoulder portion of “Back/Shoulder Flexibility for Beginners” by Dyland Werner on Alomoves.com and some more stretching so that my stretching session lasted 30 minutes. I also did some more stretching later in the evening.

Calories: 1998, Protein: 131 g.

There were a lot more people at the fair than this picture indicates, and it was also quite spread out.

Sat, April 30th

  • Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+. Stretched out my calves a little afterward.
  • (Afternoon Pulling Workout) Warmed up with 1 lbs. indian clubs, dynamic stretching, and some light sets of the exercises I did later in the workout. Finished the warm-up with “5-Minute core for Beginners” by Calvin Corzine on Alomoves.com.
  • Physical Therapy Exercises
    • (Super Set) Resistance Band Rows (blue band): 2 sets x 15 reps +
      • Resistance Band Shoulder Extension (blue band) 2 sets x 15 reps
    • (Super Set) Serratus Slide (orange band): 2 sets x 15 reps +
      • One-Handed Bent Over Row (each side): 5 lbs. x 2 sets x 15 reps
    • (Super Set) Bilateral External Rotation (blue band): 2 sets x 15 reps +
      • Reverse Flys (blue band): 2 sets x 15 reps
  • Did some stretching and foam roller work that the physical therapists gave me for my back. Also did some leg stretching later in the evening.

Had a nice rest day with my husband. Did some stretching in the evening. Put in a good week with the workouts, I think. Probably going to take tomorrow off too and call it a resting weekend.

Calories: 2181, Protein: 124 g.

I lost 1.5 lbs. this week. My total loss is 16.125 lbs. over ten weeks for an average of 1.61 lbs/week. My calorie intake for the week was 14,119.