Work Outs: November 7 – 13, 2021 (Monterey Bay Aquarium, and Reverse Trick or Treating)

It has been quite a while since I posted here, but I thought now that things are settling down a bit with work on The Lost Librarian’s Grave anthology I should make the effort to start posting my workouts again.

While I’m usually more focused on weight maintenance rather than loss, I did loosen up a bit too much with my eating over the past few months so I want to lose ten pounds to get back to where I was before I started working hard on the book, and maybe go another ten pounds beyond that since I’m feeling the itch again. So I’m going to make that one of my goals.

Speaking of weight loss…

There isn’t much in the way of Halloween celebrations where we live, at least so far as people going door to door for candy goes.

This year though, we did get a family of “Reverse Trick or Treaters” who showed up in costume handing out little cartons and treats as a way of introducing themselves to the neighborhood.

They apparently bought a house on the road behind where we live. The trio seemed awfully nice and I liked their costumes too–a knight complete with sword and shield as well as a pair of ninjas!

Sun, November 7th

Afternoon Walk: 8.9 miles. Did some light calisthenics a couple of times during the hike and at the end.

Mon, November 8th

  • Morning Walk: 3.28 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs, and calisthenics
  • (Superset) BB Bent Over Rows: 65 lbs. reps x 4 sets x 12 reps +
    • Set #1: Dead Bugs (2-ct): 25 reps
    • Set #2: Crunches: 35 reps
    • Set #3: Bicep Curls (ez-curl bar): 31 lbs. x 15 reps
    • Set #4: Fitness Bag Pick Up & Drop (4-ct): 8 reps
  • Lat Pull Downs (hog bar): 60 lbs. x 4 sets x 12 reps +
    • Set #1: Cross Body Hammer Curls: 12 lbs. x 12 reps
    • Set #2: Fitness Bag Cleans: 12 reps
    • Set #3: Sumo Squats: 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps
  • Deadlifts (hex bar): 135 lbs. x 5 sets x 12 reps
  • Hindu Push-Up Stretch: 12 reps

Tues, November 9th

I took a rest day today and did some stretching and such off and on throughout the day.

My husband and I visited the Monterey Bay Aquarium back in September, which was fun. We hadn’t been in a long time and we both independently came up with the idea of going.* I made a little four-minute video out of some of the cell phone footage I took and slapped it up on Youtube not long after the visit.

I wanted to include some octopus footage but there was no getting near the tank with those popular cephalopods! I did take some pictures but they didn’t really come out in the dark what with the prohibition of flash photography and all. Got some pretty decent jellyfish and sardine footage though … decent for an ancient cell phone.

One thing I find entertaining about going to things like aquariums is watching the reactions and curiosity of small children, which is at least as much fun to me as the exhibits themselves. I imagine we’ll probably go back again around 2030 if our pattern holds.

Wed, November 10th

  • Morning Walk: 3.28 miles.
  • Afternoon Workout: Worked with 1 lb. indian clubs for 30 minutes.

Thur, November 11th

  • Morning Walk: 3.28 miles.
  • Afternoon Workout: Full Squats: 4 sets x 15 reps
  • (Super Set) Seated Leg Extensions: 25 lbs. x 4 sets x 12 reps +
    • Set #1: Standing Calf Raises: 15 reps
    • Set #2: Dead Bugs (2-ct): 15 reps
    • Set #3: Partial Cossack Squats (2-ct): 15 reps
    • Set #4: Standing Side Crunches (ea. side): 15 reps
  • (Super Set) Seated Leg Curls: 45 lbs. x 2 sets x 12 reps, 50 lbs. x 2 sets x 12 reps +
    • Set #1: Front Kick Stretch (ea. leg): 15 reps
    • Set #2: Side Kick Stretch (ea. leg): 15 reps
    • Set #3: Snap Kick Exercise (ea. leg): 15 reps
    • Set #4: Walking Lunges: 15 reps

Fri, November 12th

  • BB Military Press: 50 lbs. x 5 sets x 12 reps
  • DB Incline Bench Press: 20 lbs. x 5 sets x 12 reps
  • (Super Set) Tricep Pushdowns (v-handle): 35 lbs. x 4 sets x 12 reps +
    • Sport Grippers (80 lbs.): 4 sets x 8 reps
  • (Super Set) Tricep Reverse Pushdowns (d-handles): 12.5 lbs. x 4 sets x 12 reps +
    • Set #1: Face Pulls: 20 lbs. x 12 reps
    • Set #2: Supine Leg Windmills (ea. way): 30 revolutions
    • Set #3: Light Spring Bar: 8 reps (supinated) and 8 reps (pronated)
    • Set #4: Fitness Bag Pick-up, Shoulder, and Drop: 8 reps

Sat, November 13th

Morning Walk: 3.66 miles. Did some inverted rows using a hitching post for horses near the trail.

* I have found this “independently coming up with the same idea” thing happens more and more with my husband and me the longer we are married, lol.

Work Outs: August 29 – September 4, 2021 (USS Hornet Aircraft Carrier)

The other day, I was looking through some uncatalogued pictures from our 2013 visit to the USS Hornet in Alameda, California. I’ve never done anything with them, so I thought it would be a good idea to show some of them here.*

The Hornet is an Essex-class carrier that was built in 1943 and saw a lot of wartime action and several modernizing refits before being decommissioned in 1970. In addition to its war service, the ship was also used to recover the Apollo 11 and Apollo 12 astronauts in 1969. The ship was opened as a museum ship in 1998.

Sun, August 29th

Afternoon Walk: 7.19 miles. More uphill sprints, but no canine companions this time, unfortunately.

Mon, August 30th

  • Morning Walk: 3.28 miles.
  • (Morning) Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 5 reps, Right = Closed x 3 + 2 reps
    • (Set 2): Left = 4 mm x 5 reps, Right = 2mm x 5 reps
    • (Set 3): Left = 4 mm x 5 reps, Right = 2mm x 5 reps
    • (Set 4): Left = 4 mm x 5 reps, Right = 2mm x 5 reps
  • Finger Extensions (band): 8 lbs. x 4 sets x 10 reps
  • (Afternoon) Recumbent Bike: 30 Minutes, Manual Program, Level 5. RPM’s: 70+

One of my goals was to close the Trainer gripper to 4mm for 4 sets of 5 reps with my left hand, which I achieved in April. I took some time off from doing the grippers and found I couldn’t still perform that benchmark.

So I got back to using the grippers, and the deadlifting helps too with developing strength in closing the hands. This is especially true of the double overhand grip far more than the mixed grip. I was able to hit the 4mm mark again today. I’ve set a new goal of 2mm with my left hand.

Tues, August 31st

  • Morning Walk: 3.28 miles.
  • Afternoon Walk-Jog: 5.02 miles.

Wed, September 1st

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs, and steel mace
  • (Superset) Ring Rows (~45°): 10 reps x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 20 reps
    • Set #2: Crunches: 35 reps
    • Set #3: Bicep Curls (ez-curl bar): 31 lbs. x 15 reps
    • Set #4: BB Deadlift: 135 lbs. x 6 reps
  • (Week 5 of 12) Deadlifts: 169 lbs. x 4 sets x 3 reps

Thur, September 2nd

  • Morning Walk: 3.28 miles.
  • Afternoon Workout: warmed up with calisthenics and dynamic stretching
  • (Super Set) Standing Leg Curls (ea. leg): 22.5 lbs. x 4 sets x 10 reps +
    • Set #1: Squats: 20 reps
    • Set #2: Standing Calf Raises: 20 reps
    • Set #3: Sumo Squat and Kick (4-ct): 10 reps
    • Set #4: Dead Bugs (2-ct): 21 reps
  • (Super Set) Snap Kick Exercise (ea. leg): 4 sets x 10 reps +
    • Set #1: BB Squats: 45 lbs. x 8 reps
    • Set #2: Full Squats: 10 reps
    • Set #3: BB Squats: 45 lbs. x 8 reps
    • Set #4: Hindu Squats: 20 reps
  • Finished the workout with Cossack Squats (2-ct, partials): 10 reps, Seated Dorsiflexion (both feet): 30 lbs. x 15 reps, Walking Lunges: 12 reps. Did some post-workout static stretching.

There were a number of aircraft on the deck and inside the ship as well. My favorite was this TMB 3-E Avenger built by Grumman for use as a torpedo bomber.

Fri, September 3rd

  • Afternoon Workout: Warmed up with indian clubs, and dynamic stretching
  • BB Military Press: 50 lbs. x 12 reps, 52.5 lbs. x 3 sets x 8 reps
  • BB Bench Press: 65 lbs. x 8 reps, 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps
  • (Superset) DB Lateral Raises: 8 lbs. x 2 sets x 12 reps, 10 lbs. x 2 sets x 12 reps +
    • Set #1: Standing Side Crunches (2-ct): 16 reps
    • Set #2: Wrist Rolling (cable): 12.5 lbs. x twice rolling all the way out and back. I used both pronated and mixed grips, then rolled half the cable with supinated grip.
    • Set #3: Dead Bugs (2-ct): 21 reps
    • Set #4: Supine Leg Windmills: 50 revolutions each way
  • (Superset) Tricep Pushdowns (v-handle): 35 lbs. x 12 reps, 40 lbs. x 10, 12 reps, 45 lbs. x 8 reps +
    • Set #1: Incline Push-ups (4th step): 8 reps
    • Set #2: Light Spring Bar: 8 reps (pronated) + 8 reps (supinated) + 4 reps (overhead, pronated and then supinated). Those last few supinated overhead reps were hard.
    • Set #3: Face Pulls: 20 lbs. x 12 reps
    • Set #4: Cat Litter Fitness Bag Pick-up and Drop (4-ct): 8 reps\
  • Finished off the workout with a set of reverse tricep pushdowns (d-handle, ea. arm): 12.5 lbs. x 8 reps
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 2 mm x 5 reps, Right = Closed x 3 + 2 reps
    • (Set 2): Left = 2 mm x 4 + 1 reps, Right = 2mm x 6 reps
    • (Set 3): Left = 2 mm x 2 + 3 reps, Right = 2mm x 6 reps
    • (Set 4): Left = 2 mm x 2 + 3 reps, Right = 2mm x 6 reps
  • Finger Extensions (band): 8 lbs. x 4 sets x 10 reps

The Hornet has all sorts of different services for the crew, as you’d imagine, including laundry, food service, recreation, and of course various dental and medical services. I remember, at the time, thinking that this medical room had quite a nice collection of surgery books.

Sat, September 4th

Morning Walk: 3.66 miles. Mostly on pavement but some particularly good hills. We had a nice day going to a coin store, where we spent about two hours talking about coins and many other things, and then had some nice sandwiches at a local, independent grocer in the area with a nice deli counter. We at our lunch at the beach down in Santa Cruz. All in all, a relaxing day.

The picture below seems a nice way to end this post. It is a view from the Hornet of distant San Francisco with the span of the Bay Bridge leading to Treasure Island on the right. Click on the picture to see the larger version, which I think shows the darkening bay to better advantage. Who knows what hideous and delightful secrets the eldritch waters contain?

Weekly Weigh-in: We bought a scale but it hasn’t arrived in the mail yet. I’ve continued to eat according to my maintenance plan so as far as I can tell my total loss remains at 28.6 lbs.

* If you like ships, I put up some pictures back in 2020 of our visit to the liberty ship, SS Jeremiah O’Brien in San Francisco, CA. I guess 2013 was a good year for us, nautically-speaking.

Work Outs: August 15 – 21, 2021 (Sprints with a random dog, and dragon meat at the thrift store.)

Sun, August 15th

Afternoon Walk: 6.51 miles.

I did some sprinting uphill and then walked back down the hill and rejoined my husband and walked back up the same hill. I did this a few times during our little hike.

At one point someone’s off leash Jack Russell terrier-looking dog decided to ignore his owner as I was running by and started running alongside me, which everyone found funny–even the owner who kept uselessly yelling, “Get back here, Biscuit, get back here!” over and over again.*

Mon, August 16th

Morning Walk: 3.26 miles.

I have been moving things around quite a bit down in our basement gym lately, and I had to find a new place to put my sand bag and fitness rock, because I needed their old home for the lawn mower and I kept having to step over the rock to get to the plates. Since I dead lift these days in stocking feet, I would say having to step over a big, old rock is an accident waiting to happen.

So now they both live in a much more homey, compact place over by the wheelbarrow, where I’m sure they are much happier. I think of my fitness rock as a friendly rock so I don’t imagine it is waiting with lithic patience to injure my sensitive, little, pink toes. At least I hope not.**

Tues, August 17th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with indian clubs, steel mace, and dynamic stretching
  • BB Bent Over Rows: 85 lbs. x 4 sets x 8 reps
  • Lat Pulldowns (hog bar): 70 lbs. x 7 reps, 60 lbs. x 3 sets x 12 reps
  • Bicep Curls (ez-curl bar): 41 lbs. x 4 sets x 8 reps
  • Sandbag (100 lbs.) and Fitness Rock: 8 sets alternating between Sand Bag Bear Hug Hold for 30 seconds and picking up the rock and throwing it up and back over my head in an explosive manner for 8 reps, so I’m doing 4 sets of each exercise.
  • Ended the workout by tearing up a huge pile of cardboard boxes that we’ve let accumulate too long. I just used my hands (no box cutter) so my hands and forearms got some nice stimulation, especially with some of the sturdier boxes.

Wed, August 18th

Morning Walk: 3.28 miles. Did some calisthenics afterward.

Thur, August 19th

  • Morning Walk: 3.28 miles.
  • Afternoon Workout: Warmed up with indian clubs, steel mace, and dynamic stretching
  • BB Military Press: 50 lbs. x 8 reps, 55 lbs. x 8 reps, 60 lbs. x 8 reps, 65 lbs. x 6 reps
  • BB Bench Press: 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps, 105 lbs. x 7 reps
  • (Superset) BB Standing Skull Crushers: 51 lbs. x 8 reps, 56 lbs. x 8 reps, 61 lbs. x 8 reps, 66 lbs. x 8 reps +
    • Set #1: Dead Bugs (2-ct): 20 reps
    • Set #2: Heavy Spring Bar: Pronated x 5 reps + Supinated x 5 reps
    • Set #3: Standing Side Crunches (2-ct): 15 reps
    • Set #4: Face Pulls: 20 lbs. x 12 reps
  • (Superset) 4 sets x 8 reps of both exercises, each hand
    • Captains of Crush Gripper, Sport, 80 lbs.
    • Finger Extensions with 8 lb. band

I made a trip to the thrift store as I often do today. Not so much because I needed anything but because it is fun to do a quick walk-through every once in awhile to check out the treasures of the day, and because the store is conveniently located across the parking lot from the grocer.

This tin of dragon meat caught my eye and I won’t lie and say I didn’t think about it, but in the end I decided to take a pass. My husband eats plant-based and while I’m a filthy omnivore who is happy to eat anything that swims, flies, crawls (don’t knock bugs until you’ve tried them!), walks, etc., I do draw the line at eating highly intelligent, spellcasting, magical lifeforms who are bigger than me and possibly have long memories….

I suppose I could have bought the thing–at $4.99 US the price was certainly right–and resold it on ebay for about $30, but, again, I didn’t want to be involved in the trafficking of such flesh for the reasons listed above. After all, I like to think I learned a little something (including courage, thank you, X-Files) from all of those years of Dungeons & Dragons.

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs and light calisthenics
  • (Week 4 of 12) Dead Lifts: 157.5 lbs. x 5 sets x 3 reps
  • Ring Rows: 4 sets x 8 reps
  • (Superset) Lat Pulldowns (d-handles): 55 lbs. x 4 sets x 8 reps +
    • Set #1: Crunches: 30 reps
    • Set #2: Alternating One-Handed KB Swings (2-ct): 15 lbs. x 12 reps
    • Set #3: Leg Lifts: 20 reps
    • Set #4: Fitness Bag Snatches: 15 reps

I made my deadline of finishing editing The Lost Librarian’s Grave by August 31st, thankfully. (I’m typing this on Sep 2nd.) It ended up at a princely 113,800+ words for 33 stories and 4 poems, so if nothing else it is a pretty decent-sized work.

My next upcoming goals are to finalize the table of contents–I’m actually going to do two of them–and more importantly the cover.

Fri, August 20th

  • Morning Walk: 3.26 miles. Did some calisthenics afterward.
  • (Afternoon) Recumbent Bike: 30 Minutes, Manual Program, Level 5. RPM’s: 70+

Sat, August 21st

Afternoon Walk: 5.08 miles. Did about 10 minutes of miscellaneous calisthenics after the walk.

Weekly Weigh-in: I am the same weight as last week as I continue on my maintenance plan for now. My total loss thus far is 28.6 lbs.


* The picture is not of the dog in question. I was a little busy what with the being out of breath sprinting and all, so I grabbed a cute shot of a dog that looks much like the energetic Biscuit. 🙂

** I have gotten quite attached to my fitness rock since I dig it out of what used to the corner of our foundation in the back of our house almost a year ago now. If the idea of being attached to a rock seems odd, well, what can I say–I’m a child of the 70s!

Work Outs: August 8 – 14, 2021 (Repurposed ashtray as decoration, military press, and my last editing deadline for The Lost Librarian’s Grave.)

I was going through some old stuff when I found a white, stone (apparently hand carved) ashtray in a forgotten box of stuff. I’m not one to toss things that aren’t mine, so I asked my husband about it and apparently the ashtray has been in his family for 75 or 80 years now, and one of his aunts gave it to him back in the early 90s. Given all of that, and the fact that neither of us smoke, I came up with the idea of repurposing it as a decoration: enter the Birdbath of Stone and Brass Birds.

We rather like to sit in the dark and watch television with our salt globe light going, as in the picture below.

Sun, August 8th

Afternoon Walk: 8.67 miles.

Mon, August 9th

Morning Walk: 3.26 miles.

Tues, August 10th

  • Morning Walk: 3.28 miles.
  • (Afternoon) Recumbent Bike: 30 Minutes, Interval Program, Level 10. RPM’s: 70 – 100+

I purchased the little rocks, as well as the two interesting stones on the sides, from a local gem shop down in Santa Cruz. They have a big chest where you can buy the tiny rocks by the scoop. My mother made the doily probably 30 or 40 years ago–I have a bunch of them around the house and rather treasure them. She is quite a hand all all things knitting, sewing, and so on.

The two little brass birds complete the scene. I only wish I had a squirrel to make it a proper birdbath, because every time I’ve had a bath or feeder for my avian friends, I also get frequent visits from the squirrels. I don’t mind, really, so long as the birds don’t. I did have a brass hedgehog though, so that would have to do even if it wasn’t quite to scale. Maybe in the magic land of stone birdbaths where all the animals are made of brass, my quiet, spiny friend is just the size she needs to be….

Wed, August 11th

  • Morning Walk: 3.28 miles.
  • Afternoon Workout: Warmed up with indian clubs, steel mace, and dynamic stretching
  • BB Military Press: 50 lbs. x 8 reps, 55 lbs. x 8 reps, 60 lbs. x 8 reps, 65 lbs. x 6 reps
  • BB Bench Press: 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps, 105 lbs. x 7 reps
  • (Superset) BB Standing Skull Crushers: 51 lbs. x 8 reps, 56 lbs. x 8 reps, 61 lbs. x 8 reps, 66 lbs. x 8 reps +
    • Set #1: Dead Bugs (2-ct): 20 reps
    • Set #2: Heavy Spring Bar: Pronated x 5 reps + Supinated x 5 reps
    • Set #3: Standing Side Crunches (2-ct): 15 reps
    • Set #4: Face Pulls: 20 lbs. x 12 reps
  • (Superset) 4 sets x 8 reps of both exercises, each hand
    • Captains of Crush Gripper, Sport, 80 lbs.
    • Finger Extensions with 8 lb. band

So now that I’ve gotten my lovely barbell, I’ve decided to start doing military presses again, which I haven’t done in a very long time. I don’t know why, but I’ve always enjoyed lifting things over my head. The main difference in form between this and a shoulder press, of which the military press is a variation, is you keep your feet close together, ideally with your heels touching, or nearly so, as in the picture below on the left.*

I’ve seen some people perform the movement with the feet placed more like on the right with their toes pointed straight ahead. I’m more of a traditionalist, but I think the key take away is to keep your feet close together so you aren’t getting a mechanical advantage out of bracing your feet apart.

The idea with the military press, versus other variations, is the foot placement puts more emphasis on your core. Indeed, when I used to do these a lot back in the 80s and 90s and was far stronger than I am now, I had a solid midsection just from doing the presses, and bracing my core doing barbell squats without wearing a weight belt.

Thur, August 12th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs and light calisthenics
  • (Week 3 of 12) Dead Lifts: 147 lbs. x 6 sets x 4 reps
  • Ring Rows: 4 sets x 8 reps
  • (Superset) Lat Pulldowns (d-handles): 55 lbs. x 4 sets x 8 reps +
    • Set #1: Crunches: 30 reps
    • Set #2: Alternating One-Handed KB Swings (2-ct): 15 lbs. x 12 reps
    • Set #3: Leg Lifts: 20 reps
    • Set #4: Fitness Bag Snatches: 15 reps

Fri, August 13th

Morning Walk: 3.26 miles.

There are some other details about doing the military press, but this isn’t meant to be a full tutorial, so I’ll touch on the big one, which is related to bracing your core: stay upright during the lift and don’t lean back. Over time, this is bad for your back and shoulders and unless your focus is competing in contests I see no point in performing a lift that hurts your body in the long term.

Years ago, the military press used to be part of what people think of now as Olympic Weightlifting. These days, guys ask each other, “What do you bench?” but years ago (according to my old timey lifting mentors) the question was, “What do you press?”

A problem that came up was it was legal then to lean way back in competition when performing the military press, as this rather impressive-looking (and limber!) gentlemen on the left is doing.

If your goal is winning a contest, then anything goes within the scope of what is allowed in the rules, but I would not recommend this if the idea is just to get stronger as a hobbyist.

Sat, August 7th

Afternoon Walk: 5.08 miles. Did about 10 minutes of miscellaneous calisthenics after the walk.

Weekly Weigh-in: I continue for now with my maintenance food plan, and was down 0.2 lbs. this week. My total loss thus far is 28.6 lbs.

I can’t type out a post these days without mentioning The Lost Librarian’s Grave anthology, which has been eagerly gnawing away most of my free time since early May. Happily, I (barely) met my goal from last week of finishing my edits for 75% of the manuscript.

I say “barely” because it was right down to the wire for me at the close of business on Saturday, which is when I end my editing week. When the keystrokes and comma splices were clear, I was at a princely 76% so it all turned out well. My next goal is to completely finish editing by August 31st. After that the next step is to wrangle the 37 different stories and poems into an ebook.**

I also want to work on the cover a bit more. Maybe do a glowing effect around the gargoyle, come up with a new tagline, and maybe see about making the text a bit brighter.

I will most certainly post whatever changes I make to the cover here and over on the Redwood Press blog as well. After all, everyone steered me right, I think, when I asked about the cover design in May.


* Some people can be pretty pedantic about the “feet touching” part of this exercise, to which I say if you really want to take it to that level then take off your shoes and perform the movement with bare feet since technically your feet aren’t touching if you are wearing shoes. 🙂

*** Thirty-three stories and four poems, for a total of a bit over 113,000 words. So a respectably sized anthology.

Work Outs: August 1 – 7, 2021 (“The Kraken” and other liquid libations.)

I reached my 50% editing goal I set for myself last week with The Lost Librarian’s Grave. My new goal for this week is 75%. I recently edited two ocean/water-based stories,* and was thinking about them when we happened to swing by a Whole Foods down in Santa Cruz** to grab some miscellaneous groceries and such, so it comes as no surprise that some high seas themed drinks caught my eye when we were passing the liquor section, strategically located right by the bathrooms.

My favorite was “The Kraken,” which I thought had a fun, imaginative label. If a couple of bottles of this intoxicating rum doesn’t inspire you to go pirate and become the Terror of the Spanish Main, nothing will!

Sun, August 1st

Afternoon Walk: 10.2 miles.

Mon, August 2nd

Morning Walk: 3.26 miles.

Tues, August 3rd

(Afternoon) Recumbent Bike: 30 Minutes, Interval Program, Level 10. RPM’s: 70 – 100+

Wed, August 4th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs and light calisthenics
  • (Week 2 of 12) Dead Lifts: 135 lbs. x 7 sets x 5 reps
  • Standing Ring Rows: 4 sets x 8 reps

  • (Tri-set) Standing Side Crunches (2-ct): 12 reps, Hindu Squats: 20 reps, Alternating reps of DB Hammer Curls & Alternating Cross Body Hammer Curls: 12 lbs. x 15 reps
  • (Superset) Lat Pulldowns (d-handles): 55 lbs. x 4 sets x 8 reps +
    • Set #2: Alternating One-Handed KB Swings (2-ct): 15 lbs. x 12 reps
    • Set #3: Leg Lifts: 20 reps
    • Set #4: Crunches: 30 reps

This bottle of Gray Whale Gin is “Perfected With Six Californian Botanicals.” Does that mean it is healthy, packed full of antioxidants, bioflavonoids, and all manner of filthy witchery, as well as providing seventy-seven servings of vegetables in each blue bottle?

Thur, August 5th

  • Morning Walk: 3.26 miles.
  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 11. RPM’s: 70 – 100+

This stuff is more my speed, being sparkling water. I have to admit that I don’t generally associate the Alps with “liquid death,” but they do make nice sparkling water and the label certainly caught my eye.

Pretty good stuff as it turned out. I found myself wanting to belt out a few stanzas of “Dead Man’s Chest” after slamming down a few of these.***

Fri, August 6th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Warmed up with dynamic stretching, indian clubs and light calisthenics
  • BB Military Press: 50 lbs. x 8 reps, 55 lbs. x 8 reps, 60 lbs. x 8 reps, 65 lbs. x 6 reps
  • BB Bench Press: 75 lbs. x 12 reps, 85 lbs x 2 sets x 8 reps, 95 lbs. x 8 reps
  • (Superset): BB Standing Skull Crushers (ez curl bar): 51 lbs. x 8 reps, 56 lbs. x 8 reps, 61 lbs. x 8 reps, 66 lbs. x 8 reps +
    • Set #1: Dead Bugs (2-ct): 20 reps
    • Set #2: Standing Side Crunches (2-ct): 15 reps
    • Set #3: Heavy Spring Bar: Hands Pronated x 4 reps + Hands Supinated x 4 reps
    • Set #4: Face Pulls: 20 lbs. x 12 reps
  • Captains of Crush Gripper (Sport, 80 lbs.): 4 sets x 8 reps

Sat, August 7th

Afternoon Walk: 5.08 miles.

Weekly Weigh-in: I am the same weight this week as last week. My total loss remains at 28.4 lbs.

* “The Ocean’s Misfortune” by Alison McBain and “Aegir’s Son” by Edward Ahern.

** The one in California, USA, not Bolivia.

*** Shaun Cronick kept the poem going, turning it into the drinking song I think it is supposed to be, kind of like that bottles of beer on the wall song that people start singing when the party gets to that stage where people are trying (or past caring) to be obnoxious. He got up to twenty-three dead men; I wonder if I might bring it up to an even fifty one of these days when I’m not so busy editing other peoples’ stories?

Work Outs: July 25 – 31, 2021 (Twelve Week Deadlift Program, The Lost Librarian’s Grave anthology progress, and Barbell Jack)

I’ve been spending a lot of time editing The Lost Librarian’s Grave, and I still have a fair ways to go. I’m about a third done, and my plan is to reach the halfway point for editing by the end of this week. Once editing is complete, the next stage of the process will begin: turning TLLG into an e-book.

I also plan on working some more on the front cover. I’m going to add a glowing effect around the gargoyle and change the tag line, though I’m not sure to what yet. Whatever I do, I’m planning on keeping the word “sorcery” and probably “doom” as well. Also, instead of twenty stories I ended up finalizing things with a princely thirty-three stories and four poems, so it’ll be a good-sized tome.*

As for the workouts, I decided to start doing barbell deadlifts again, now that we have a nice set up for it. Since it has been quite some time since I last did them, I’ve decided to go back to a 12 week program I had very good success with a couple of years ago.

The general idea is to set an end goal and then start out with a low weight and perform eight sets the first week. Then each week you increase the weight by lifting an increasing percentage of the end goal while gradually decreasing the number of sets and repetitions. Then you test your one rep goal for week twelve. Since, as I said, I haven’t deadlifted with a barbell in quite some time, I decided upon a goal that would be easy for me: 225 lbs. or a little over 102 kg.

Sun, July 25th

Afternoon Walk: 8.97 miles.

Mon, July 26th

  • Morning Walk: 3.48 miles
  • (Morning Workout) Warmed up with dynamic stretching, indian clubs and light calisthenics
  • BB Deadlifts (Week 1 of 12): 123.75 lbs. x 8 sets x 6 reps; used double overhand grip
  • (Combo Set): DB Bicep Curls: 20 lbs. x 4 sets x 8 reps, DB Reverse Wrist Curls: 10 lbs. x 4 sets x 12 reps, Face Pulls: 15 lbs. x 4 sets x 12 reps, One-Handed Deadlifts (Rolling Thunder Handle, ea. hand): 61.88 lbs. x 4 sets x 5 reps; finished workout with a timed hold: 20 seconds with left hand and 30 seconds with right hand. (Handle, carabiner and pin weighs 6.88 lbs.)

Tues, July 27th

Morning Recumbent Bike: 30 Minutes, Hill Program, Level 11. RPM’s: 70 – 80.

Wed, July 28th

  • Morning Walk: 3.26 miles.
  • Afternoon Recumbent Bike: 30 Minutes, Hill Program, Level 11. RPM’s: 70 – 80.

Quite some time before I purchased the barbell, I found a new-looking barbell jack at the thrift store. I was surprised that they were almost giving it away for free, and when I went up to the checkout I learned this was because no one in the store knew what the heck it was.** I told the clerk it was a “barbell jack,” and then she and I (and the guy standing behind me in line) talked about barbell jacks for about five minutes until someone else stepped into line. Anyway, they are far from essential, but they are a nice thing to have laying around.***

The purpose of the jack is to make it easier to load and unload multiple plates of the same size onto the bar, especially multiple 45 lb. plates. The way you use the jack is to position it near one end of the bar as pictured in the above left picture. Then you push down on the top lever with your hand or foot (I find using my hand safer) so that the bar is as pictured on the above right. Then you can load or unload plates as needed.

Thur, July 29th

  • Morning Walk: 3.28 miles.
  • Afternoon Workout
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 4 + 1 reps, Right = Closed x 2 + 3 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = 2mm x 4 + 1 reps
    • (Set 4): Left = 4 mm x 1 + 4 reps, Right = 4mm x 4 + 1 reps
    • (Set 5): Hold Guide (60 lbs.) closed with piece of paper for time: Left = 31 sec, Right = 35 sec
  • (Afternoon Workout) Arnold Press: 30 lbs. x 4 sets x 8 reps
  • Lateral Raises: 12 lbs. x 4 sets x 8 reps (Supersetted these with my bench press warm-up sets.)
  • BB Bench Press: 65 lbs. x 12 reps, 75 lbs. x 12 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps
  • (Superset): BB Standing Skull Crushers (ez curl bar): 51 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 20 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Heavy Spring Bar: Hands Pronated x 4 reps + Hands Supinated x 4 reps
    • Set #4: Face Pulls: 17.5 lbs. x 12 reps

The red plate on the ends, in the picture above, come from a set where you can add 2.5 lbs. on each side in quarter-pound increments. These are handy when doing routines like the 12 week deadlift program where one is doing different percentages each week of the eventual maximum attempt, such as 123.75 lbs. for week one. I could have just rounded it up to 125, but I tend to like precision in such matters so the little, vinyl weights are something I like having around.

Fri, July 30th

Morning Walk: 3.30 miles.

Sat, July 31st

Morning Walk: 7.35 miles.

  • (Afternoon Workout) Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 8 reps
  • Standing Cable Rows (Hog Bar): 60 lbs. x 4 sets x 12 reps
  • (Superset) DB Bicep Curls: 20 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Full Squats: 12 rep
    • Set #4: Face Pulls: 15 lbs. x 12 reps

I am the same weight as last week. My total loss thus far is 28.4 lbs. I’m currently on a maintenance food plan until either the book is finished or I start feeling some enthusiasm to drop some more weight again.


* Including a 10,000 word bit of horror entitled “Mother Winter” about the misadventures of an unfortunate private soldier named Herrick, who is getting a taste of cold weather (and something far more sinister) on the eastern front during World War Two, which I’m editing today.

** I found it in the automotive section. Their best guess was that it was some kind of weird, specialized tire chalk block.

*** They also make “full” barbell jacks so you can lift both sides of the barbell at once. A gym I used to go from 2014 – 2017 had one of these and I became quite addicted to using it.

Work Outs: July 18 – 24, 2021 (and Castle Ravenloft Board Game Session)

It was nice being able to enjoy a little gaming again with three friends and this time it was the Castle Ravenloft D&D board game where I had an excuse to use a dwarf I painted more than a year ago now. We’ve been playing the scenarios as a campaign, and this time it was “Gravestorm’s Phylactery,” where the idea is to neutralize the eponymous Gravestorm—a skeleton-dragon monstrosity with sharp claws and teeth as well as a fearsome tendency to breathe gouts of lightning at one and sundry!

My friends usually play the same characters: an elf wizard, dragonborn fighter and dwarf cleric. I favor a dwarf fighter, who I usually set up so she has some nifty defensive powers as well as the ability to move quickly as needed. One doesn’t usually think of dwarves as being fleet of foot, but I guess there are always exceptions.

Sun, July 18th

Afternoon Walk: 12.43 miles.

Mon, July 19th

  • Morning Walk: 3.26 miles.
  • (Afternoon Workout) Did one set of the MV Steel Mace Workout with my 5 lb. mace and then two more sets with the 10 lb. mace. Then I worked with the 2 lb. indian clubs for 15 minutes.

Tues, July 20th

  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 8 reps
  • Standing Cable Rows (Hog Bar): 60 lbs. x 4 sets x 12 reps
  • (Superset) DB Bicep Curls: 20 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Full Squats: 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps

I think Gravestorm would look really good with even just a minimum amount of painting. Basically a usual sort of skeleton recipe with some extra attention to the wings would look quite pretty. Knowing me, if I painted this creature, I’d probably want to dedicate it to Nurgle somehow.

Wed, July 21st

  • Morning Walk: 3.26 miles.
  • Arnold Press: 25 lbs. x 4 sets x 12 reps
  • Lateral Raises: 12 lbs. x 4 sets x 8 reps
    • Did these as a superset with my bench press warm-up sets.
  • BB Bench Press: 65 lbs. x 8 reps, 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps
  • (Superset): Tricep Pushdowns (rope): 25 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Light Spring Bar: Hands Pronated x 12 reps + Hands Supinated x 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps

Thur, July 22nd

  • Morning Walk: 3.26 miles.
  • (Afternoon) Recumbent Bike: 30 Minutes, Hill Program, Level 11. RPM’s: 70 – 100+

Here we have a post-victory celebratory photo op. It was a close thing, as it often can be, and besides the obvious threat of Gravestorm and the other monsters, we had a few pretty vicious traps and random encounters to deal with as well. It was good to get a chance to use one of my dwarves, that I bought from Etsy, and roll some dice with friends again too. I’ll probably use one of the other dwarves the next time we play.

Fri, July 23rd

Morning Walk: 3.26 miles.

  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 4 + 1 reps, Right = 4mm x 5 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 4): Left = 4 mm x 1 + 4 reps, Right = 4mm x 5 reps
    • (Set 5): Hold Guide (60 lbs.) closed with piece of paper for time: Left = 30 sec, Right = 40 sec

Sat, July 24th

Afternoon Walk: 5.08 miles. Did about 10 minutes of miscellaneous calisthenics after the walk.

Weekly Weigh-in: I am up 1 lb. since last week. My total loss thus far is 28.4 lbs.

Work Outs: July 11 – 17, 2021 (Book in the Forest)

I got out of the habit of posting my workouts as I shifted focus to my book publishing project with most of my online activity taking place on my new Redwood Press site. That is going well and although I’m still focused on it, I think it is best that I get back into the habit of posting my weekly workout log. I like working out a lot so I still train even when I’m not keeping records, but if I don’t have a plan then I tend to do the fun stuff and not do the stuff that isn’t as much fun. As is often the case with many things in life, it is the “not fun” stuff that seems to align most closely with my current goals.*

Sun, July 11th

Afternoon Walk: 6.07 miles. Calories: 2810, Protein: 171 g.

We’ve seen this book perched up in a tree for the last three weeks now, when we do one of our usual hikes. The second week I told my husband, “I’m going to take that book if it is still here next week,” and sure enough it was. So I grabbed it and put it in my pack.

I flipped through it later, when we were having a water break, and noticed that someone had torn various pages out, seemingly randomly, which was too bad because I was looking forward to reading the book.** Like my husband said, “It is a shame, but when you gotta go, you gotta go.” I ended up putting the book back where we found it a few days later.

Mon, July 12th

  • Morning Walk: 3.26 miles.
  • Warmed up for afternoon workout with the 1 lb. indian clubs and dynamic stretching.
  • Ring Rows: 45° x 4 sets x 8 reps
  • Lat Pull Downs (hog bar): 60 lbs. x 4 sets x 8 reps
  • Sandbag (100 lbs.) and Fitness Rock:
    • (Set One) Picked up bag from 16″ platform and walked it outside (40 steps) to the tailgate of our Land Cruiser.
    • (Set Two) Picked up bag from tailgate (~31″) and held in bear hug hold for 30 seconds.
    • (Set Three) Picked fitness rock up from ground and threw it up and back, over my shoulder in an explosive manner. I did this for 8 repetitions.
    • (Set Four): Sandbag Bear Hug Hold: 30 seconds.
    • (Set Five): Threw fitness rock over shoulder x 8 reps
    • (Set Six): Picked up bag from tailgate and walked it 45 steps back to where it lives inside of our basement.
  • DB Curls: 20 lbs. x 4 sets x 12 reps
  • Ended the workout with some static stretching.

Calories: 1974, Protein: 158 g.

Tues, July 13th

Recumbent Bike: 30 Minutes, Hill Program, Level 10. RPM’s: 70 – 80. Did some dynamic and static stretching afterward.

Calories: 2203, Protein: 144 g.

A shot up through some young redwoods during a water and peanut break on the trail at Henry Cowell State Park, Felton, California (USA).

Wed, July 14th

  • Morning Walk: 3.26 miles.
  • Afternoon workout. I warmed up with some dynamic stretching.
  • Landmine Squats: Bar x 4 sets x 15 reps
  • Romanian Dead Lifts: 75 lbs. x 4 sets x 12 reps
  • Finished the workout with some static stretching.

Thur, July 15th

  • Morning Walk: 3.26 miles.
  • Afternoon Workout: warmed up with 1 lb. indian clubs and dynamic stretching.
  • Arnold Press: 30 lbs. x 4 sets x 8 reps
  • Lateral Raises: 12 lbs. x 4 sets x 8 reps
  • BB Bench Press: 65 lbs. x 8 reps, 75 lbs. x 8 reps, 85 lbs. x 8 reps, 95 lbs. x 8 reps
  • (Superset): Tricep Pushdowns (rope): 25 lbs. x 4 sets x 8 reps +
    • Set #1: Dead Bugs (2-ct): 12 reps
    • Set #2: Standing Side Crunches (2-ct): 12 reps
    • Set #3: Light Spring Bar: Hands Pronated x 12 reps + Hands Supinated x 12 reps
    • Set #4: Face Pulls: 15 lbs. x 12 reps

Ended the workout with some static stretching. Calories: 2213, Protein: 124 g.

Fri, July 16th

Morning Walk: 3.26 miles.

  • (Morning) Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 4 + 1 reps, Right = 4mm x 5 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = 4mm x 5 reps
    • (Set 4): Left = 4 mm x 1 + 4 reps, Right = 4mm x 5 reps
    • (Set 5): Left/Right (Guide Gripper, 50 lbs.) = kept fully closed holding piece of paper for 20/40 seconds

Calories: 2019, Protein: 137 g.

Sat, July 17th

  • Recumbent Bike: 30 Minutes, Hill Program, Level 10. RPM’s: 70 – 85. For the last couple of minutes I pedaled as fast as I safely could at times; I think I peaked around 146 rpm’s. I could have probably beaten that if I still had the foot clips that came with the bike, but those are long lost since most of the time I don’t like using them.
  • Cossack Squats (4-point using bench): 10 reps
  • Dead Bugs (2-ct): 20 reps
  • Walking Lunges: 10 reps
  • Taekwondo Snap Kick/Leg Extension Exercise (ea. leg): 10 reps
  • Hindu Squats: 20 reps
  • Sumo Squats with Leg Abduction (4-ct): 10 reps
  • Pinch Grip Lift (Hub): 12 lbs. x 4 sets x 10 secs
  • Concluded with some dynamic and static stretching. Worked some on the Tree Pose.

Calories: 2250, Protein: 106 g. (I am up 3.6 lbs. since I stopped tracking my workouts in mid-April. My total loss thus far is 29.4 lbs.)


* Case in point are the Captains of Crush grippers. I don’t particularly enjoy training with these (my husband loves them) but I do enjoy the results I get from using them. I achieved one of my gripper goals back in February but have been very spotty in my CoC training since I stopped recording my workouts. Now I can’t do what I did back in February. I’ve still been working on my grip—mainly through using the steel mace and some other things, which I do enjoy—and while those fun things are good for building strong hands, they aren’t a replacement for the specific benefit one gets from the grippers.

** Not enough to see if I could get the book from the library or buy it.

Work Outs: April 11 – 17, 2021 (Quick & Easy, Vegan Curry using Patak’s Rogan Josh simmer sauce)

We have a number of meals, that I make during the week, that we often cycle through because we like them, they are reasonably healthful, and most importantly — they are quick and easy to make. A winning combination! One of those weekly meals is a curry of some sort. This week I used Patak’s Rogan Josh Curry sauce.*

One has a lot of flexibility making these curries. The ingredients I used this time around was based on what I had available. You can easily change the quantities or use different ingredients altogether. Much like with the Hoover Stew and the Chickpea Tangine, this is a very flexible meal.

Yogurt is a nice addition if diary is on the menu.

Ingredient List

  • One 15 oz. (420 grams) jar of Patak’s “Rogan Josh Curry” simmer sauce.
  • One cup of dried TVP. I used “Just Like Chicken brand” by Whole Provisions, but any type will do.
  • One 15.5 oz. (434 gram) can of green peas. (Fresh or frozen are nice too.)
  • 3 oz. (84 grams) of Chickpeas
  • Four ounces (112 grams) of Sliced Bella or White Mushrooms
  • One ounce (28 grams) of Unsweetened Shredded Coconut
  • One medium or large Onion, chopped.
  • Salt and Pepper to taste.
  • (Optional) One to two ounces (28 – 56 grams) of Sliced Almonds
  • (Optional) Harissa sauce to taste.

The list above is what I added based on what I had in the refrigerator. What you use and the amounts can vary depending upon what you have on hand and what you enjoy eating. For example, if you like meat I think chicken, pork or lamb would go very nicely with this meal instead of TVP. I am also thinking vegetables like cauliflower and broccoli would be nice additions as would a green onion garnish.

How to Cook

  • Reconstitute TVP according to package directions. In general this involves mixing together equal amounts of dried TVP and hot water and then microwaving for about 5 minutes. Then check the consistency and allow for more time until the product has reached the desired softness.
  • Sautee onion and mushrooms using your oil of choice or even just a little water in a non-stick pan if you are trying to avoid the added calories. (I used olive oil spray.)
  • Add in all other ingredients except the sauce and mix them together. (I included half of the almonds and then sprinkled the other half on top as a garnish.) Add the sauce and mix again.
  • Cover and simmer until heated through.
  • Serve with rice or naan. We had some garlic naan on hand, so I used that.

I discovered Harissa a few months ago courtesy of Shinta Simon of Caramel Tinted Life. It adds a decent amount of spiciness and a deep, red color to whatever you add it to.

I find it particularly useful because my husband likes extremely spicy food and I like food mild to medium. This recipe today I would characterize as medium to my palate, which to my husband would be hopelessly mild. So I mixed two tablespoons of Harissa into his portion, which jazzed the meal up considerably and made both of us happy.

I add a side of yogurt when I want to to ameliorate the heat between bites and add some tang and character to a meal.

Mon, April 12th

  • Morning Walk: 3 miles, after which we did a little balance work.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 5 reps, Right = Closed x 3 + 2 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = 2 mm x 5 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = Closed 3 + 2 reps
    • (Set 4): Left = 4 mm x 4 + 1 reps, Right = Closed 3 + 2 reps
  • Pinch Grip Lift (Hub): 15 lbs. x 10 sec, 15.25 lbs. x 2 sets x 10 sec, 15.5 lbs x (left 3 sec, right 10 sec)
  • Arnold Presses: 35 lbs. x 6 reps, 30 lbs. x 3 sets x 8 reps
  • (Super Set) DB Lateral Raises: 10 lbs. x 4 sets x 12 reps +

Calories: 2113, Protein: 139 g.

Tues, April 13th

I went down to the court at the bottom of the hill near where I live and shot some hoops for about 30 minutes with an almost new-looking basketball I found at the thrift store. I made a point to run around to keep my heart rate up. I worked on some drills and concluded by playing Horse against myself. (I won.)**

Calories: 2127, Protein: 140 g.

Wed, April 14th

  • Morning Walk: 2.26 miles.
  • I did one set of the MV Workout with my 10 lb. mace. I had to hike my hands up the handle of the mace a bit on the barbarian squats. My eventual goal there is to do those with my hands gripping the bottom of the handle. I didn’t have to with the 360’s but I really felt them in my hands and forearms.
  • After this I did: Swing & Catch and Alternating Swing & Catch, Mace Bicep Curls, Mace Reverse Curls, Taekwondo Leg Extension/Snap Kick Exercise. Did 10 reps (each side) for each exercise except for the kicks, where I did 20. Also worked in some dynamic stretching.

Calories: 2413, Protein: 154 g.

Thur, April 15th

  • Afternoon Walk: 4.58 miles.
  • I did some work with both my 1 and 2 lb. indian clubs.
  • BB Bench Press (full stop): 75 lbs. x 4 sets x 8 reps
    • It has been over a year since I have bench pressed with a barbell because of the gyms closing down for the pandemic, so I was very conservative with this exercise.
  • Incline Overhead Tricep Extension: 15 lbs. x 15 reps, 20 lbs. x 3 sets x 12 reps
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 4 mm x 5 reps, Right = Closed x 4 + 1 reps
    • (Set 2): Left = 4 mm x 3 + 2 reps, Right = Closed 2 + 3 reps
    • (Set 3): Left = 4 mm x 3 + 2 reps, Right = 2mm 6 + 1reps
    • (Set 4): Left = 4 mm x 3 + 2 reps, Right = Closed 1 + 4 reps
    • (Set 5): Left/Right (Guide Gripper, 50 lbs.) = kept fully closed for 30 seconds
  • Board Hand Holds (each hand): 1.75 lbs.
    • Pronated: 2 sets x 30 seconds
    • Supinated: 90 seconds

Calories: 2113, Protein: 124 g.

Fri, April 16th

  • Morning Walk: 2.19 miles. Afterwards, we did some balance work. Calories: 2321, Protein: 132 g.
  • Full Squats: One set of 30 reps, then 70 reps (rest-pause as needed) = 100 reps
  • Dead Bugs (2-ct): One set of 37 reps, then 63 reps (rest-pause as needed) = 100 reps
  • (Super Set):
    • Standing Cable Leg Curls (ea. leg): 20 lbs. x 4 sets x 12 reps
    • Standing Calf Raises: 4 sets x 20 reps
  • I followed along with the “30-Minute Recumbent Bike Workout” video on the Vive Health channel, which I’ve done a few times now over the past couple of months. During the workout the presenter has one get off the bike three times and do some squats. For my three sets I did 10 Cossack Squats for the first, 10 Leg Extension Exercise (each leg) for the second, and finally 20 Taekwondo Front Snap Kicks.
  • I worked a little on foot dorsiflexion with the cable machine and then did the Muay Thai “Front Teep” lesson on the globalmartialarts.university site.
  • I concluded the workout with some stretching and Yoga poses, including the Cat-Cow and Cobra poses, which both seem to do good things for my spine.

Sat, April 17th

  • Sandbag (100 lbs.) and Fitness Rock:
    • (Set One) Picked up bag from 16″ platform and walked it outside (40 steps) to the tailgate of our Land Cruiser.
    • (Set Two) Picked up bag from tailgate (~31″) and held in bear hug hold for 45 seconds.
    • (Set Three) Picked fitness rock up from ground and threw it up and back, over my shoulder with the idea of building explosiveness. I did this for 8 repetitions.
    • (Set Four): Sandbag Bear Hug Hold: 45 seconds.
    • (Set Five): Threw fitness rock over shoulder x 8 reps
    • (Set Six): Picked up bag from tailgate and walked it 40 steps back to where it lives inside of our basement.
    • (Set Seven): I walked down the street with my fitness rock on my shoulder, to the yellow 5 mph speed limit sign and then jog-walked back uphill to my house. (I switched shoulders a couple of times.) The trip took 3:07 minutes.

Calories: 2250, Protein: 106 g. (My weight didn’t change from last week. My total loss thus far remains 32.0 lbs.)


* If eating plant-based is important to you, then I recommend carefully reading the labels with these products. Some of them have milk products and some don’t. Many of the labels on these sorts of products list them as “vegetarian,” which includes lacto-ovo vegetarian eating, which can be problematic if like my husband you are trying to avoid dairy.

My husband started laughing when I showed him Patak’s simmer sauce. I wondered what could possibly be funny about a jar of curry sauce when he said, “I wonder what Worf would think of eating this brand?” “Very droll,” I replied. “Perhaps you should ask him the next time you talk to him?” “I’ll do that,” he said with a nod and wandered off.

** I didn’t cheat. Not badly anyway.

Work Outs: April 4 – 10, 2021 (Golf Ball Spider)

I’ve been posting pictures of salamanders, slugs, scorpions, and of course spiders off and on and of these worthy, little critters my favorites (I don’t know why) are spiders. This short video of a spider was taken one town over from where I live. So far as what kind of spider it is, guesses include a Calisoga, which is a genus of spiders also known as “false tarantulas,” or perhaps Titiotus californicus. Someone else said it was a “redwood spider.” I’m not sure exactly but I do know I’ve seen a lot of these around and about so they are pretty common in our area.

I do like that the person, who took this short video, took a picture of the spider crawling next to a golf ball to give one a sense of scale. Enjoy!

When I was a child I used to keep pet spiders and that started when I found a spider that had apparently lost some of its legs and seemed crippled. So I set it up in a terrarium with the idea of giving it some kind of chance for a life.

Much to my surprise one day I thought the spider had died but in fact it had been hiding in its little spider burrow under a fish tank decoration and molted.* Not only did my spider friend present me with a fancy husk, it had grown all of its legs back.

Once the weather turned nice again, I released my rehabilitated friend back into the wild. I was sorry to do so but I thought the spider would have a better, if possibly much shorter life, living out in the world than in a cage.

I kept a scorpion under similar circumstances some years later and was pretty surprised when it turned out the scorpion, unlike the spider, didn’t grow its legs back. (At least that one didn’t.) My experience with the spider had caused me to assume it would.

Sun, April 4th: Calories: 2064, Protein: 109 g.

Mon, April 5th

  • Morning Walk: 3.35 miles, after which we did a little balance work.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 5 reps, Right = Closed x 1 + 4 reps
    • (Set 2): Left = 6 mm x 5 reps, Right = 2 mm x 4 + 1 reps
    • (Set 3): Left = 4 mm x 4 + 1 reps, Right = 2 mm x 4 + 1 reps
    • (Set 4): Left = 4 mm x 4 + 1 reps, Right = 2 mm x 4 + 1 reps
    • (Set 5): Left 2 mm x 1 + 4 reps, Right = Closed x 1 + 4 reps
  • Pinch Grip Lift (Hub): I have never done this before so I worked up to a couple of sets holding 18.5 lbs. to see where I was at. The next time I do this I’m going to try a slightly different grip to see if it makes a difference.
  • I did a full body warm up with some dynamic stretching, indian club and mace work. Also also practiced an alternating hands version of the Swing & Catch with the 10 lb. mace.
  • Standing Leg-Assisted Pull Ups: 4 sets x 8 reps
  • Standing Ring Rows: 5, 7 reps; went to about 45 degree angle to make it easier and did 10, 12 reps
  • DB Curls: 25 lbs. x 4 sets x 8 reps
  • KB Russian Swings: 35 lbs. x 4 sets x 8 reps
  • Cross Body Hammer Curls: 15 lbs. x 4 sets x 12 reps (Added in some hand pronation on the last two sets.)
  • Face Pulls: 12.5 lbs. x 4 sets x 12 reps
  • I finished the work out with some stretching and yoga poses, including Cat-Cow, which is my current favorite.

Calories: 2178, Protein: 151 g.

I hope you enjoyed the video and pictures of Golf Ball Spider, who lives the next town over from us. The person, who took the video and extracted the pictures, kindly gave me permission to use them but declined a video or photo credit.

Tues, April 6th

  • Dead Bugs (2-ct): One set of 37 reps, then 63 reps (rest-pause as needed) = 100 reps
  • Full Squats: One set of 30 reps, then 70 reps (rest-pause as needed) = 100 reps
  • (Super Set):
    • Standing Cable Leg Curls (ea. leg): 20 lbs. x 4 sets x 12 reps
    • Standing Calf Raises: 4 sets x 20 reps
  • I followed along with the “30-Minute Recumbent Bike Workout” video on the Vive Health channel, which I’ve done a few times now over the past couple of months. During the workout the presenter has one get off the bike three times and do some squats. For my three sets I did 10 Cossack Squats for the first, 10 Leg Extension Exercise (each leg, Taekwondo) for the second, and finally 20 Front Snap Kicks (Taekwondo).
  • I worked a little on foot dorsiflexion with the cable machine and then did the Muay Thai “Front Teep” lesson on the globalmartialarts.university site.
  • I concluded the workout with some stretching and Yoga poses, including the Cat-Cow and Cobra poses, which both seem to do good things for my spine.

Calories: 2356, Protein: 162 g.

Wed, April 7th

  • Morning Walk: 2.33 miles. We concluded with a little balancing work.
  • I did two sets of the MV Workout with my 5 lb. mace. Then I worked on the Swing & Catch and Alternating Swing & Catch, kind of mixing the two together now that I’m getting better at doing it. As always I was careful not to swing the mace near my face.
  • Finally, I worked on the Muay Thai left jab and front teep using various targets (for the teeps), such as trees, one of the tires of our Land Cruiser (for low strikes) and practicing my footwork over various surfaces (rocks, pavement, leaves) and going up and downhill as well as the usual flat surfaces.

Calories: 2104, Protein: 151 g.

Thur, April 8th

  • Morning Walk: 3.33 miles. We concluded with a little balancing work. Calories: 2252, Protein: 124 g.

Fri, April 9th

  • Morning Walk: 2.19 miles. Afterwards, we did some balance work. Calories: 2321, Protein: 132 g.

Sat, April 10th

Calories: 2250, Protein: 106 g. (I lost 2 lbs. this week. My total loss thus far is 32.0 lbs.)


* My father varnished up the husk and I kept it in my room on a shelf for years. For all I know it might still be somewhere in my ancestral home though my old bedroom was repurposed a couple of years after I flew the nest, so it might have ended up in the trash.

For those of you who have the itch to watch a spider molt (speed up in places!), well, your wait is over.