Work Outs: March 27 – April 2, 2022 (Wyatt saying, “Sup!”, moles, and statistics)

You know it isn’t a huge week when the highlight is getting a picture of one of your cats (in this case Wyatt) having a “Sup!” moment, but sometimes small victories can be sweet and I like to savor them in addition to the larger ones.

The workouts continue to go well and I’m still making excellent progress toward reaching my goals.

Sun, March 27th

Had a nice rest day with my husband.

Calories: 1891, Protein: 130 g.

Mon, March 28th

  • (Morning Workout) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 80+ during the warm-up and end stretch, and 70+ RPMs otherwise. Afterward, I did one set each of:
    • Standing Toe Stab Hip Raises (each side): 15 reps
    • Standing Toe-Up Hip Raises (each side): 15 reps
    • Lateral Stepping With Band Around Knees (each side): 20 reps
  • In the evening I went to wrestling class for 2.5 hours.

Calories: 2016, Protein: 134 g.

Tues, March 29th

  • We followed along with Jack Lalane, DVD 2, Episode 5, shortly after waking up. Otherwise I didn’t do any working out other than a little stretching.

Calories: 2016, Protein: 136 g.

We were walking around in town this week and this sign outside of a local business caught my eye and made me chuckle.

Wed, March 30th

  • (Wake-Up Workout) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+, 90+ for last 9 minutes.
  • (Morning) CoC Gripper (Trainer, 100 lbs.): The X+Y reps means that I achieved X full reps and Y partial reps. So in the case of my left hand, I wasn’t able to close the gripper to 2mm but I did 5 partial reps.
    • (Left Hand) 2mm x 5 sets x 0+5 reps
    • (Right Hand) Closed x 1+4 reps, 2+3 reps, 3 sets x 1+4 reps

  • (Morning Full Body Circuit Workout) I warmed up by dancing around strangely to Rob Zombie music for about 10 minutes.
    • (FOUR SETS: No resting between exercises or sets, though the balance board was a bit of a rest.)
    • Arnold Press: 15 lbs. x 12 reps
    • Leg Extension Machine: 25 lbs. x 12 reps
    • Crunches: 12 reps
    • Standing Ring Rows: 12 reps
    • Light Spring Bar (alternating sets supinated and pronated): 2 sets x 12 reps. I didn’t like how my elbows were feeling so I switched to Bicep Curls: 15 lbs. x 2 sets x 12 reps. I realized I had left direct bicep work out so it came together ok.
    • Incline Push-ups (4th Cellar Step): 12 reps
    • Vertical Leg Press: 100 lbs. x 12 reps, 125 lbs. x 3 sets x 12 reps
    • Calf Raises (VLP, alternating sets of straight and bent legs): 100 lbs. x 12 reps, 125 lbs. x 3 sets x 12 reps
    • Tricep Kickbacks (DB): 5 lbs. x 12 reps
    • Face Pulls: 15 lbs. x 12 reps
    • Lateral Walking With Band (each side): 12 reps
    • Alternating Sets of Standing Toe Stab Hip Raises and Standing Toe-Up Hip Raises: 12 reps
    • Foot Dorsiflexion (cable, both feet): 30 lbs. x 12 reps
    • 2 lb. Indian Clubs: Different exercises each set x 20 reps
    • Balance Board: 30 seconds
  • After concluding four sets of the circuit, I did two more sets of bicep curls with 20 lbs. for 12 reps each set. I also realized I left out the direct hamstring work I was planning on doing as well so I’ll probably make sure I do something for that tomorrow or Friday. The physical therapist called and told me someone canceled so they can fit me in for tomorrow and so I begin my knee PT.
  • I did two short Tae Kwon Do lessons: “Jab” and “High Block” on the Global Martial Arts University website.
  • I stretched in the afternoon for 30 minutes.

Calories: 2168, Protein: 153 g.

Thur, March 31st

  • I went to physical therapy in the afternoon for my knee. They did an assessment, had me do some exercises and stretches, and gave me some exercises that I need to do on average 3 times a week. We ended the session with ice and with some muscle electric stimulation therapy.

Calories: 1962, Protein: 131 g.

Muscle Electric Stimulation Machine at the PT Office

Fri, April 1st

  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+. Afterward I did Dead Bugs (2-ct) x 20 reps and Crunches x 20 reps, Elbow Plank for 30 seconds.
  • I stretched for 40 minutes and interspersed through the stretching session I did some basic Tae Kwon Do drills, working on the moves I’ve been practicing this week:
    • High Block (each hand) x 3 sets x 20 reps
    • Low Block (each hand) x 3 sets x 20 reps
    • Jab (each hand) x 3 sets x 20 reps
    • Snap Kick (each leg) x 3 sets x 10 reps

Calories: 1934, Protein: 160 g.

We stumbled across a small mammal excavation project when we were out for a little walk on Saturday. I couldn’t help but think that they picked an unlikely spot right in the middle of the trail (though I’ve seen them do this before) when they have a whole forest around them, but I guess they know what they are doing … hopefully!

Sat, April 2nd

  • We went for a short walk in the forest this morning for about 35 minutes.
  • (Afternoon Workout) CoC Gripper (Trainer, 100 lbs.):
    • (Left Hand) 2mm x 2+3 reps, 2 sets x 1+4 reps, 0+5 reps, 1+4 reps
    • (Right Hand) Closed x 2+3 reps, 1+4 reps, 2+3 reps, 0+5 reps, 1+4 reps
    • After I finished five sets with the trainer gripper I performed one set of 5 partial reps with the 0.5 Gripper (120 lbs.)
  • (PHYSICAL THERAPY EXERCISES GIANT SET)
    • Monster Walks (blue band): 2 sets x 10 reps
    • Lateral Band Walks (green band): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction (green band): 2 sets x 10 reps
    • Standing Hip Abduction (cable): 7.5 lbs. x 2 sets x 10 reps*
    • Standing Hip Extension (cable): 7.5 lbs. x 2 sets x 10 reps*
    • Step Up With Knee Raise (alternating legs, 2-ct): 2 sets x 10 reps
  • I did a minute on the balance board and then my husband came down cellar and we took turns working out with the striking mitts. He worked on some Wing Chun-style chain punching while I did Tae Kwon Do-style jabs, jab/cross, and snap kicks. I also worked a bit on low and high blocks.
  • I finished the session with some stretching, including the specific stretches the physical therapist gave me, which I will do every day going forward for now.

Calories: 2020, Protein: 138 g.

I lost 1.625 lbs. this week. My total loss is 12.375 lbs. over seven weeks for an average of 1.77 lbs/week. My calorie intake for the week was 13,765.


* They showed me these exercises with a band but we happen to own a basic cable machine so I used that instead.

Work Outs: March 20 – 26, 2022 (Sand Art at Sunny Cove Beach, Santa Cruz, CA)

Beach art, some of it pretty extensive, is quite common in Santa Cruz, California but one example that caused a bit of a stir (in a good way) appeared some months ago at Sunny Cove Beach, one of many small beaches in the general area. I first learned about this by word of mouth from some of my friends so the next weekend my husband and I went down and checked it out.*

As is often the case, many of these pictures are much nicer if you click on them to see a larger version.

According to a short bit that appeared on the UK Yahoo site, the project was begun by a couple of women who were later joined by two men, and then finally it turned into a group project. If you don’t mind waiting through the ads (or have an ad blocker) the article includes a short video clip of some drone footage shot by one Alexz Londos. He also posted this footage on his Facebook page. His footage shows off the construct to much greater advantage and clarity than my pictures here do.

Sun, March 20th

We started the day by following a Jack Lalane video: DVD 2, Episode 2. Otherwise, it was a rest day.

Calories: 2019, Protein: 135 g.

Mon, March 21st

  • (Morning Workout) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 80+ during the warm-up and end stretch, and 70+ RPMs otherwise.
  • (Afternoon) I did the “Restorative Hip Stretch” video by Naya Rappaport and “Detoxifying Stretch” by Eleonora Zampatti on Alomoves.com. The two videos together made for a 30-minute session.
  • In the evening I did pro wrestling referee training for two hours, ending the session with 100 squats. Then I stretched for 25 minutes.

Calories: 2005, Protein: 137 g.

It was pretty neat looking at how the cones would form little “islands” as the tide came in.

Tues, March 22nd

  • We followed along with Jack Lalane, DVD 2, Episode 3, shortly after waking up. Otherwise, it was a rest day. I did a lot of repetitive work in my evening referee training (and a little wrestling too) yesterday that was fun and good but left me pretty sore all over. Had a nice feed of red beans and high-protein tortillas for dinner, so that was a much-needed recovery protein boost.

Calories: 1995, Protein: 173 g.

Wed, March 23rd

  • Still pretty sore today, so another day of keeping things not too tough and mostly restorative.
  • Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 80+
  • Did one set of the following exercises. The two hip raises are from the Athlean-X “Glute Activation” video. The band exercise is from our chiropractor. The idea here is to mildly activate areas of my hips that don’t get much work doing squat and lunging movements.
    • Standing Toe Stab Hip Raises (each side): 12 reps
    • Lateral Walking With Band Around Knees (each side): 12 reps
    • Standing Toe-Up Hip Raises (each side): 12 reps
  • I stretched for about 15 minutes and then followed along to “Back/Shoulder Flexibility for Beginners” by Dylan Werner on Alomoves.com. My total stretching session lasted about 45 minutes.
  • We went for an afternoon walk in the woods. It took about 35 minutes.

Calories: 2168, Protein: 153 g.

This is the main way down to the beach from the side we parked on. This street deadends and on the other side is a wooden staircase down to another, nearby beach. Near the top of the staircase is a little bench that people like it sit on to watch the surf and such.

The hound coming down the stairs came up and visited me for a few minutes before his owner called him back. He was pretty friendly and I wish the picture I took of him had come out.

Thur, March 24th

  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+
  • I didn’t have much left because I had my bi-weekly chiropractor appointment. I was just going to leave but then I remembered that I haven’t done any online Tae Kwon Do in a long time so I followed along with a quick lesson: “Stances” from Global Martial Arts University. I think now that I’m thinking of TKD again, I’m going to start putting it back into my workouts since it is pretty fun, though I have to be careful because my left knee has been giving me some trouble. In fact, I went to the doctor and although the x-rays came back fine she is going to have me do some physical therapy, which starts in early April.

Calories: 1889, Protein: 128 g.

Some of the tools used in the construction of the Sunny Cove Beach art. There were a couple of guys standing at the top of the cliff and I asked (yelled up to them) if they were the creators and one of them yelled back down, “Yes,” but it was apparent they didn’t really want to talk so I didn’t press. I did see one of them, later before we left, tending some of the mounds with the gravel rake.

Fri, March 18th

  • (Wake-up Workout) Recumbent Bike: 30 Minutes, Aerobic Program, Level 7, RPMs: 70+
  • (Morning Full Body Circuit Workout) I warmed up with our 1 lb. indian clubs, 5 lb. mace, and dynamic stretching. I wanted to lift some weights this week but I wanted to keep it pretty gentle so I did this circuit and did two sets rather than my customary 4-5 sets.
    • (TWO SETS: No rest between exercises, 30-second rest between the two sets.)
    • Arnold Press: 15 lbs. x 12 reps
    • Leg Extension Machine: 25 lbs. x 12 reps
    • Dead Bugs (2-ct): 12 reps
    • Standing Ring Rows: 12 reps
    • Romanian Dead Lifts (BB): 64 lbs. x 12 reps
    • Bicep Curls (DB): 15 lbs. x 12 reps
    • Light Spring Bar (alternating sets supinated and pronated): 12 reps
    • Incline Push-ups (4th Cellar Step): 12 reps
    • Vertical Leg Press: 90 lbs. x 12 reps
    • Calf Raises (VLP, alternating sets of straight and bent legs): 90 lbs. x 12 reps
    • Tricep Kickbacks (DB): 5 lbs. x 12 reps
    • Face Pulls: 15 lbs. x 12 reps
    • Lateral Walking With Band (each side): 12 reps
    • Alternating Sets of Standing Toe Stab Hip Raises and Standing Toe-Up Hip Raises: 12 reps
    • Foot Dorsiflexion (cables, alternate foot each set): 12 reps
  • The balance board I ordered from Amazon showed up while I was in the middle of warming up so I broke it in by balancing on it for a minute after doing the circuit.
  • I did Tae Kwon Do “White Belt – Class 1” on the Global Martial Arts University website. The emphasis was on snap kicks and low blocks.

Calories: 1874, Protein: 147 g.

I thought it was cute to see this small construct not too far away, down nearer the water. A castle perhaps built by a child or family inspired by or oblivious to the giant dome geocentric thingie? Whatever the case, I thought the juxtaposition was charming.

Sat, March 19th

We followed along with The Jack Lalane Show, DVD 2, Episode 4 shortly after waking up. We also did some additional stretching.

Calories: 1949, Protein: 135 g.

I lost 1.5 lbs. this week. My total loss is 10.75 lbs. over six weeks for an average of 1.79 lbs./week. My calorie intake for the week was 13,919.


* This was back in November 2021. Those old pictures really marinated for a while on my old (now defunct) Galaxy 6.

Work Outs: March 6 – 12, 2022 (The Chess Gargoyle, Check Owl, and Santa Cruz Trolley)

My husband and I have been playing a bit of chess lately. We’ve set up a chess set on a table and a rule is that the player whose turn it is has to make at least one move per day, though we each can make more than that. During the opening we often make several moves per day and sometimes, at night, we’ll sit down and finish out a game. Especially if we are nearing the end game. Neither one of us is particularly good at chess so we’re interesting opponents for each other.

One problem we ran into is we’d both sometimes forget whose turn it was. This led to some dubious moments of one player possibly having a double move or both of us agreeing to just restart the game.

We needed to come up with a solution.

Back when I was editing The Lost Librarian’s Grave, I collected quite a few gargoyles, hippogriffs, and the like. They are festooned about our house on various shelves and such on Guard or Ornamental Duty, etc.

So I came up with the idea of the Chess Gargoyle and picked this one because of all the gargoyles we have, this one seemed like it might be interested in board games. As for the hippogriff, it would probably try to fly off with one of the pieces and hatch it like an egg. Stupid horse-bird thingie.

The rule we decided upon was that the chess gargoyle goes to the side of the board of whoever’s turn it happens to be. An easy solution to the “Whose turn is it?” problem!

Sun, March 6th

Rest day. I stretched for about a half-hour.

Calories: 2000, Protein: 106 g.

Mon, March 7th

I attended wrestling class in the evening, and also did about 30 minutes of stretching.

Calories: 1905, Protein: 149 g.

Tues, March 8th

  • (Morning Workout) Recumbent Bike: 30 Minutes, Hill Program, Level 8, RPMs: 80+.
  • Circuit Workout: I completed warming up for this with some light sets of the weight exercises from the circuit, some dynamic stretching and my ubiquitous 1 lbs. indian clubs. I moved from exercise to exercise and set to set with no minimal rest. Links to the most of the steps I did here are in this post.
  • (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
    • Basic Step x 4 sets x 45 seconds.
  • (Tri Set) Pulldowns (hog bar): 60 lbs. x 3 sets x 12 reps, [70 lbs. x 8 reps + 60 lbs. x 4 reps] +
    • CoC Grippers (Sport, 80 lbs.) x 2 sets x 5 reps, (Trainer, 100 lbs.) x 2 sets x 5 reps (partials)
    • Corner to Corner Step x 4 sets x 45 seconds.
  • (Tri Set) DB Bicep Curls: 20 lbs. x 12 reps, [20 lbs. x 8 reps + 15 lbs. x 4 reps] x 3 sets +
    • Alternating Sets of Front Kick Stretch and Side Kick Stretch x 2 sets each x 12 reps (each leg)
    • Straddle Step x 4 sets x 45 seconds.
  • (Tri Set) BB Standing Wrist Curls: 65 x 4 sets x 12 reps +
    • Alternating Sets of Reverse Hyperextensions x 12 reps and Supine Leg Windmills x 50 revolutions each direction
    • Hamstring Curl Step x 4 sets x 45 seconds.
  • (Tri Set) DB Reverse Wrist Curls: 12 lbs. x 4 sets x 12 reps +
    • DB Hammer Curls: 20 lbs. x 12 reps, [(20 lbs. x 12 reps + 15 lbs. x 4 reps) x 2 sets], [20 lbs. x 6 reps + 15 lbs. x 4 reps + 12 lbs. x 2 reps]
    • Knee Up Step x 4 sets x 45 seconds.
  • I did some static stretches and also “Back/Shoulder Flexibility for Beginners” yoga class with Dylan Werner through Alomoves.com. The stretching and yoga component lasted for about 40 minutes.
  • We did a late afternoon walk. It took about 30 minutes.

Calories: 2003, Protein: 153 g.

Another fun innovation in our games is yon Check Owl.

The owl goes on the board whenever one of us puts the other player in check. In normal games, it is simple enough to say, “You’re in check,” if your opponent forgets, but not as simple in our games because the player in question has to remember their last move, which they might have made the day before, and take it back so they can address the check.

I bought the Check Owl some years ago when I was driving the Santa Cruz Trolley. There was this lady at one of my stops, where I usually took my mandated break, who put out a bunch of wares on a big blanket to sell to the tourists.

So one day I bought this owl from her and put it on a shelf where I have a bunch of other owl and animal stuff. As for the Trolley, local people seemed to really like it as a bit of local tradition and color. They often called it “The Beach Bus” because it ferried people during the summer from downtown Santa Cruz to near the boardwalk where there is of course a beach and a bunch of attractions such as rides and shops.* As you can see it is a bus that was kitted out to look a bit like a trolley, and the inside seats were made out of wood like an old-timey trolley car.

I liked to put together playlists of fun oldie and beach songs for the ride and also it was a bit of a thing with some drivers, which I picked up on, to ring the bell as you’d go through the main intersections. The bell sounded like an actual bell and oftentimes people would pump their arms in that universal gesture that truckers know for people wanting you to lay on your air horn.

Unfortunately, the Trolley is no more in the above incarnation. If and when the beach bus starts up again, I’m told it will be a vanilla bus without much character but probably cheaper for the company to maintain. Alas, I think my bus driving days are over in any case. We all got laid off en masse back when everything first got shut down some time ago now, and I moved on to other interests. Still, I’m glad that I got a chance to be a small part of this bit of local history back when it was an interesting ride.

Wed, March 9th

  • I stretched for 35 minutes shortly after waking up.
  • In the afternoon, I followed along with Jack Lalane, DVD 1, Episode 3. Afterward, I did “Morning Yoga for Beginners” with Patrick Beach on Alomoves.com. I wanted to take it easy today after a fairly intense workout yesterday.

Calories: 2000, Protein: 150 g.

Thur, March 10th

  • We followed along with Jack Lalane, DVD 1, Episode 3 shortly after waking up. I stretched for 30 minutes later in the day.
  • We did a short evening walk in the forest for about 30 minutes.

Calories: 2000, Protein: 117 g.

Fri, March 11th

  • (Morning Workout) Morning Recumbent Bike: 30 Minutes, Hill Program, Level 9, RPMs: 80+.
  • Circuit Leg Workout: I warmed up by following along with Jack Lalane, DVD 2, Episode 1 and then afterward I did a little additional dynamic stretching. For the workout, I went from exercise to exercise and set to set with as little rest as possible.
  • (Giant Set) Reverse Leg Press: 45 lbs. x 12 reps, 55 lbs. x 12 reps, 65 lbs. x 12 reps, 75 lbs. x 12 reps, 85 lbs. x 12 reps +
    • Calf Raises (RLP): 45 lbs. x 12 reps, 55 lbs. x 12 reps, 65 lbs. x 12 reps, 75 lbs. x 12 reps, 85 lbs. x 12 reps (Three sets with straightened legs and two sets with legs slightly bent.)
    • Seated Leg Curls: 45 lbs. x 2 sets x 12 reps, 50 lbs. x 3 sets x 12 reps
    • Lateral Walking with Band: 5 sets x 12 reps going in both directions
  • (Giant Set) Leg Extension Machine: 25 lbs. x 5 sets x 12 reps +
    • Front Kick Stretch (each leg): 5 sets x 12 reps
    • Alternating Sets of Supine Leg Revolutions (each direction): 2 sets x 50 revolutions, and Dead Bugs (2-ct): 3 sets x 12 reps
    • Alternating Sets of Reverse HyperExtensions: 2 sets x 12 reps, and Side Leg Lifts (each leg): 3 sets x 12 reps
  • I stretched for 30 minutes, incorporating some of what I’ve been doing with the yoga classes.

Calories: 2000, Protein: 166 g.

Sat, March 12th

We followed along with Jack Lalane, DVD 1, Episode 5 and did a little stretching afterward too.

Calories: 1905, Protein: 141 g.

I lost 0.875 lbs. this week. My total loss is 7 lbs. over four weeks. My calorie intake for the week was 13,808.


* The 1987 vampire movie, The Lost Boys, was filmed in Santa Cruz and features shots from the boardwalk during that time. I personally haven’t seen a vampire myself in the area, but I sure do keep looking and I know if they are out there I’ll eventually find one because I’m a real vampire expert by virtue of having read Dracula a bunch of times and pretty much everything on vampires Anne Rice ever wrote!

Work Outs: February 7 – 13, 2021 (Octopus Fountain)

I was going through the folders of old pictures I downloaded from my phone and found some shots of a wonderfully unique water fountain we first encountered (I think) in 2018. It is down on the Santa Cruz wharf and was created by Sean Monaghan, a local artist, in 2015. He named the work Pearl Diver. The piece was commissioned by a local restaurant.

Sun, February 7th

  • After the morning stretch, I did a Core & Spine Mobility Tabata. Each exercise was done for 8 rounds of 20 seconds with a 10 second rest between rounds.
    • Dead Bugs: When I got tired and my form went bad I rested in the up position.
    • Bell Tower Crunches: 15 lbs.
    • Side Crunches
    • Cobra Pose
    • Alternating sets of Elbow Planks and Cat-Cow Stretch
  • Finished off with a single set of 10 Hindu Push Up Stretches.
  • Morning Walk over fairly hilly trails: 4.45 miles.

Calories: 1832, Protein: 176 g.

Here is a closer view of the little octopus on the bottom right part of the fountain. Notice the dents in the silver pearl. When I took these pictures back in 2018, I thought that this was the result of vandalism or something but they appear to be part of the original work judging by the pictures I saw on the artist’s site.

Mon, February 8th

Morning Walk: 2.14 miles We also walked 3.17 miles in the afternoon for a total of 5.31 miles for the day. I finished the afternoon walk with a quick set of 30 Full Squats.

Calories: 2080, Protein: 123 g.

Tues, February 9th

In the morning, I worked with the indian clubs, getting some light exercise but my primary goal was to work on some of the new swings I’ve been learning. Then I followed the “White Belt – Self Defense 2” lesson and “White Belt – Class 1” on the Global Martial Arts University website. I ended the session with a set of 30 Hindu Squats.

Calories: 2043, Protein: 137 g.

Two people can drink at once as evidenced by the crab fountain on the bottom left of Pearl Diver.

Kudos to hubby for lending his finger so I could get an action shot of the Crab Fountain.

Wed, February 10th

Morning Walk: 2.18 miles. I did some gripper work a couple of hours later.

Captains of Crush Gripper (Trainer, 100 lbs.):

  • (Set 1): Left = 10 mm x 9 reps, Right = Closed x 2 reps + 4mm x 5 reps,
  • (Set 2): Left = 8 mm x 5 reps, Right = Closed x 1 rep + 4mm x 6 reps
  • (Set 3): Left = 8 mm x 3 + 2 reps, Right = Closed x 1 rep + 4mm x 6 reps
  • (Set 4): Left = 8 mm x 3 + 2 reps, Right = Closed x 2 reps + 4mm x 5 reps
  • (Set 5): Dynamic Training with the Sport (80 lbs.) gripper. I did 20 reps with each hand. I couldn’t close it all the way with my right hand after 18 reps and after 14 reps with my left. I ended with some finger extension work and some thumb training using the gripping egg.

Afternoon Run: 3.2 miles with lots of hills. Between the hills and the places with heavy mud on the hills it turned into a run-walk in places. My goal for the run was never to stop going forward and to only walk when needed to keep my balance and/or keep my heart rate under control while traversing the steepest parts of the hills.

I did stop once to take a picture at the terminus of a little side trail that ended in a drop off down to a creek. I see quite a few joggers off in their own world with their music going while they gaze up at the redwoods reaching into the clear, blue sky and not at what they are doing. I hope none of them ever jog right off into the air because if you aren’t looking it is an abrupt drop off and it isn’t like there is a warning sign or anything.

After the run I did White Belt Drill #1. For the calisthenic this time I did 20 incline push-ups using an old picnic table, which while crumbling did seem like it still had enough life in it to hold me up. Later on, we did a second walk for 3.48 miles. Total mileage for the day, including the run, was 8.86 miles. I stretched for 30 minutes in the evening while watching television.

Calories: 2258, Protein: 161 g.

That next step could be a doozy!

Thur, February 11th

Morning Walk: 3.31 miles. Calories: 2182 Protein: 156 g.

Fri, February 12th

Morning Walk: 4.25 miles.

  • I worked with the indian clubs as a warm-up.
  • Standing Cable Rows (Hog Bar): 80 lbs. x 4 sets x 8 reps
  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 7 ! reps, 60 lbs. x 3 sets x 12 reps
  • (Exercise Complex): 4 ROUNDS [Fitness Bag Bicep Curls x 8 reps, FB Cleans x 8 reps, FB Suitcase Farmer’s Walk (switch hands each set) x 100 steps, KB Russian Swings x 15 reps] Rest one minute between rounds.
  • In the evening I stretched for an hour.

Calories: 2289, Protein: 157 g.

Sat, February 13th

Morning Walk: 1.76 miles.

Afternoon Workout

  • Warmed up by doing most of the stretches I do as part of my daily morning routine, and also worked with the indian clubs.
  • I did the Wyatt’s Toy workout, which is the beginner level for the full “Wyatt.”
    • My time was 13:26 minutes. I wasn’t going too hard being the first time doing this work out and all, so I think beating this time will be pretty easy.
    • I’m working toward eventually being able to do the full Wyatt so I did sets of 20 incline push ups and 50 hindu squats, which was a little more than required.
    • I have changed this workout since I did this session from being nothing but straddle steps to varied kinds of steps.

Fortunately, I have other cats, both current and from the past, who I can name workouts after. I wonder what kind of workout I should name after Roxy?

You’d never know I brushed her yesterday.
  • DB Arnold Press: 30 lbs. x 2 sets x 8 reps, 30 lbs. x 6 reps, 25 lbs. x 8 reps
  • DB Bench Press: 30 lbs. x 10, 12 reps, 35 lbs. x 8, 7 reps
  • Tricep Pushdowns (tricep handle): 45 lbs. x 4 sets x 8 reps
  • DB Lateral Raises: 15 lbs. x 4 reps x 8 reps
  • (Tri Set): FOUR ROUNDS [DB Hammer Curls 20 lbs. x 10 reps, Face Pulls 12.5 lbs. x 10 reps, Half Round House Kick Exercise (switch legs each set) 10 reps] Minimum rest between rounds.
  • Finished with a quick set of 10 three-point Cossack Squats and 50 Supine Leg Windmills (each way).

Calories: 2988, Protein: 170 g. (I lost 0.2 pounds this week, so my total loss is 24.2 lbs.)


Work Outs: January 31 – February 6, 2021 (The Beach is that way!)

A few weeks ago the main road we usually take to get home was closed while repair crews were dealing with all of the fallen trees and power poles (especially the latter) from the previous period of winds and rain that moved through the Santa Cruz area. So we took a back way to get home from some grocery shopping and such, which took us along the California State Route 1 coastal road, by lots of beaches. We stopped at one, that wasn’t too busy, for about ten minutes and had a look around before continuing on our way.

A bit of California State Route 1 not far from Santa Cruz.

Sun, January 31st

  • Recumbent Bike: 65 Minutes, Level 10, 70 – 80 rpm’s. I listened to the first half of Accept – Live At Wacken 2017 and varied the speed I pedaled to how I felt and the tempo of the music. I liked it when they brought in the orchestra complete with conductor.
  • I stretched a little then did the “Half Roundhouse Kick” Taekwondo lesson from Global Martial Arts University. Finished with three quick exercises, doing each for 20 seconds with a 10 second rest between each: Elbow Plank, Leg Switching, Hindu Squats. Then I stretched for ten minutes.

Calories: 2642, Protein: 152 g.

Mon, February 1st

Morning Walk: 3.18 miles. Calories: 2193, Protein: 120 g.

I see these plants everywhere and in goodly quantities around the coastal areas near where we live. The consensus of the various locals I asked about these succulents was that they are Ice Plants. They are apparently an invasive species that might have come in with ships hundreds of years ago, but according to Wikipedia was brought in for erosion control though “it actually exacerbates and speeds up coastal erosion.”

Rebecca wrote, “Also known as ‘Dead Man’s Finger’ because it resembles a hand reaching up from the grave.” 🙂

Too bad if that is true because I think ice plants are kind of pretty, especially when they flower. Also, according to Wikipedia and my local sources, the plant is reportedly edible and has a lot of different uses. One of my local contacts said that the plant is high in Vitamin C. So if I’m ever marooned on a desert island and see this stuff then I’ll try eating it to stave off the scurvy!*

Tues, February 2nd

Morning Workout

  • Recumbent Bike: 31 Minutes, Steady State Training, Level 10, 70+ rpm’s.
  • White Belt Drill #1: Side Kick Stretch, Elbow Plank (one minute hold), Front Kick Stretch, Jab, Leg Switching, Cross Punch, Front Snap Kick, Low Block, Half Roundhouse Kick Exercise, High Block
    • Do the ten movements moving from one to the next, resting only as needed to keep good form, since I am working on skills. (Do ten repetitions each side or for a 2-count.)

Captains of Crush Gripper (T):

Mid-morning I worked on the grippers while waiting at the Toyota dealership while our car was being serviced. I warmed up using a gripping egg and then the Guide and Sport level Grippers before moving on to the Trainer gripper. I also did a little finger extension work at the end.

  • (Set 1): Right = 8mm x 7 reps, Left = 12mm x 7 reps
  • (Set 2): Right = 8mm x 9 reps, Left = 12mm x 7 reps
  • (Set 3): Right = 6mm x 5 reps, Left = 10mm x 6 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 10mm x 5 reps
  • (Set 5): Right = 4mm x 3 +2 reps, Left = 8mm x 3 + 2 reps
  • (Set 6): I did a final set with the Guide gripper where I moved my arm around in circles, down to my feet, behind my head, all over the place while working the gripper. I lost count of repetitions but I think it was in the 35 – 40 range with each hand. According to John Brookfield, in his book Mastery of Hand Strength, this “dynamic training” is to build hand strength “that can be applied to your particular sport or profession (21).

Afternoon Hike: 3.42 miles. Calories: 1995, Protein: 140 g.

The Pacific Ocean rolling in toward a sandy part of the beach.

Wed, February 3rd

  • Morning Walk: 4.07 miles.
  • Afternoon Run: 3.2 miles over mostly flat terrain on both trails and pavement. After the run, I strolled back for about a mile and once I found a likely spot off the trail I did White Belt Drill #1 in the park but substituted 20 four-count jumping jacks for the planks because I didn’t fancy getting down in the mud and then probably getting the inside of my car all dirty. Afterwards, I made my way to the car and did some quick incline side star planks on the fence before calling it a day.
  • Stretched for about 35 minutes in the evening.

Calories: 1994, Protein: 146 g.

Notice all of the ice plants!

I found this to be an interesting little scene near the beach. I thought the surf board was fun with the “bite” taken out of it. A cursory search didn’t reveal too much about the board or who Anne Frances Smith was. Perhaps once one can go to museums and such again, I’ll go by the Santa Cruz Surfing Museum and ask them about the board. I’ve never been so it might be good to go in any case.

Thur, February 4th

Morning Walk: 2.51 miles.

  • Afternoon Workout: Warmed up using indian clubs doing the exercises in this video and this one.
  • Standing Cable Rows (Hog Bar): 70 lbs. x 12 reps, 80 lbs. x 3 sets x 8 reps
  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 8 reps
  • Pilates DB Biceps Curls (alternating sets of I & II): 5 lbs. x 4 sets x 15 reps
    • My biceps felt like they could use something a bit lighter and different today than the usual curls I’ve been doing, so I dusted off a Pilates book a friend gave me for Christmas some years ago.
  • Incline Push-ups with Scapular Mobilization (3rd Stair): 4 sets x 10 reps
  • Seated DB Cleans: 12 lbs. x 2 sets x 12 reps, 15 lbs. x 2 sets x 8 reps
  • DB Shrugs: 50 lbs. x 4 sets x 8 reps
  • (Exercise Complex) Shoulder Internal Rotation with Abduction (orange band) 13 reps, KB Sumo Dead Lift 35 lbs. x 15 reps, Face Pulls 15 lbs. x 12 reps, Shrimping, Z-Shrimping, Table Makers 8 reps, Snap Kick Exercise (each leg) 20 reps
  • Bridging: Worked on increasing flexibility with the eventual goal of touching my nose to the floor. I used to bridge a lot years ago with good success but got away from doing it. I’m not sure why I ever stopped.
  • I worked the “White Belt – Solo Drill 1” and “Solo Drill 2” Taekwondo lessons on the Global Martial Arts University website.
  • I finished the session by following along (as best I could — I find Yoga pretty challenging!) with “Day 1 – Ease Into It – 30 Days of Yoga” by Yoga With Adriene. If you are looking for some free, online yoga I’d suggest giving Adriene’s channel a try. I find her videos to be excellent.

Calories: 1984, Protein: 154 g.

An interesting set of (mostly) stone steps leading down to the beach. They were kind of steep but that made them more fun to scuttle down and then back up again. As usual, no general shortage of ice plants.

Live Long and Prosper!

Fri, February 5th

  • I did a morning stretch before starting the day. (I’m going to start doing this every morning, when I get up, because it felt really good and it instantly cleared away the wake up fog.) Then we walked 3.54 miles.
  • I worked with the indian clubs a bit, not for exercise but to learn some new swings.
  • Visited the chiropractor later in the day.

Calories: 1831, Protein: 158 g.

An interesting bit of rock art on the beach. I was highly tempted to add a small rock to the top of the pile but decided I didn’t want to risk bringing the stone tower crashing down so I contented myself with this picture.

Sat, February 6th

Coc Trainer Gripper (100 lbs.)

  • (Set 1): Right = Closed x 2 reps + 6mm x 5 reps, Left = 10 mm x 8 reps
  • (Set 2): Right = Closed x 2 reps + 4mm x 5 reps, Left = 10 mm x 6 reps
  • (Set 3): Right = Closed x 1 rep + 4mm x 6 reps , Left = 10 mm x 9 reps
  • (Set 4): Right = Closed x 1 rep + 4mm x 4 reps, Left = 8 mm x 6 reps
  • (Set 5): Dynamic Training with the Sport gripper. I did 20 reps with each hand. I couldn’t close it all the way with my right hand after 17 reps and after 13 reps with my left. (Not as strong in the dynamic aspect as the other day.) I ended with some finger extension work and some thumb training using the gripping egg.

I achieved a sub-goal, that I posted back in November, of wanting to be able to close the Trainer gripper to 10mm for four sets of five reps with my left hand. The eventual goal is to be able to close that gripper for five reps with either hand. My new sub-goal, again with my weaker, left hand, is closing the Trainer gripper to 4mm for four sets of five reps.

Calories: 2013, Protein: 90 g. (I lost 1 pound this week, so my total loss is 24 lbs.)

We’ll close the book (for now at least) on ice plants with this short video someone shared with me about ice plants burning during the August CZU Lightning Complex fires that hit our area in August: “Just like trying to light a watermelon on fire.”

Next week I’m going to get started on the roundup post for the “First of the Year” painting challenge. In the meantime, I’m going to try and produce something for Alex’s yearly “Fembruary” and Dave Stone’s “Paint What You Got” painting challenges.


* I think some of the locals I asked about ice plants were worried I wanted to plant some and as I understand you can buy them at some local nurseries, but I just wanted to know what it is. If I ever plant anything it is more likely to be things like squash, potatoes, cucumbers and the like.