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

Sun, April 24th

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

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

Calories: 1953, Protein: 126 g.

Mon, April 25th

Calories: 1956, Protein: 130 g.

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

Tues, April 26th

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

Calories: 2009, Protein: 97 g.

Wed, April 27th

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

Calories: 2022, Protein: 120 g.

This was the street in the morning before anyone arrived.

Thur, April 28th

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

Calories: 2000, Protein: 127 g.

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

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

Fri, April 29th

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

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

Calories: 1998, Protein: 131 g.

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

Sat, April 30th

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

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

Calories: 2181, Protein: 124 g.

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