Work Outs: April 17 – 23, 2022 (Murphy the Cat, Roxy and Wyatt)

There is this ginger “stray” cat who has been hanging around our house off and on for a couple of months now. We checked around and no one claimed him so we started feeding him with the idea of his being our outdoor cat. We already have two indoor cats and I don’t think either of them would enjoy a new feline addition to the household. Also, and this made it easy, the ginger cat had/has no interest in coming into our house.

Note my accountant’s plant behind Murphy. One year later and it is still alive despite my benign neglect.

We made plans to get one of those outdoor cat houses so he could have a nice place out of the elements up on our porch if he wanted, and I was going to put some flea control stuff on him, etc. Not too soon after making these plans my husband mentioned that he has been seeing the cat a lot hanging out up in the neighbor’s yard along with their Jack Russell mix. They both seemed to get along which made me a little suspicious.

It turned out that our ginger “stray” was named Murphy and did in fact belong to our neighbors. Apparently, he is firmly fixed on the idea of being an outdoor cat with them too, though he hangs out there most of the time and comes down to our yard to get some nice, wet food (apparently), some play time (he doesn’t act at all like a feral; he seems very well socialized to humans) hang out and try to kill stuff as cats do. The neighbors said it was cool with them if Murphy comes down for food and whatever and that “if he has two households who love him that is fine by them.” I thought that was really nice.

Sun, April 17th

Had another nice rest day. Did some stretching in the morning and evening and sat in our massage chair for 90 minutes and watched three episodes of the original Dallas. (Darn that J.R.!)

Calories: 1900, Protein: 117 g.

Mon, April 18th

  • (Wake-Up) Stretched and did some foam roller work targeting my back. The session lasted for 30 minutes.
  • (Afternoon) Leg Day at Home. Warmed up with the Recumbent Bike: 30 Minutes, Manual Program, Level 5, RPMs: 70+.
  • Physical Therapy Leg Exercises at Home (All with the blue band where appropriate)
    • (Super Set) Monster Walks: 2 sets x 10 reps +
      • Lateral Walks (each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps +
      • Step Up With Knee Raise (alternate legs, 2-ct): 2 sets x 10 reps
    • (Super Set) Standing Hip Abduction: 2 sets x 10 reps +
      • Standing Hip Extension: 2 sets x 10 reps
    • Bird Dips (each side): 2 sets x 10 reps
  • Vertical Leg Press: 100 lbs. x 12 reps, 125 lbs. x 12 reps, 150 lbs. x 2 sets x 12 reps
  • Seated Leg Curls (single, alternating legs, 2-ct): 25 lbs. x 4 sets x 12 reps
  • I ended the workout with a short Tae Kwon Do “Half-Roundhouse Kick” Lesson on the Global Martial Arts University website. I had to be particularly careful when doing the right half-roundhouse kick with my left as the plant foot but I was and it went well.
  • (Evening) I attended referee class for 2 hours. I started doing some lateral mobility work in class, which I imagine that I’ll be doing in nearly every class going forward now.

Calories: 1714, Protein: 141 g.

This was the blurry picture I originally took a couple of months ago when I was trying to find his people.

Tues, April 19th

  • (Afternoon) Physical Therapy Back Session at their Office. Warmed up with the arm cycle.
    • Balance Board: 2 sets x 1 minute (The therapist thought I was there for my knee at first, which I do on alternate visits.)
    • One-Handed Pulldowns (each arm, cable): 20 lbs. x 2 sets x 10 reps +
    • High Rows (d-handles, cable): 40 lbs. x 2 sets x 10 reps
    • Reverse Flies (blue band): 2 sets x 15 reps
    • Serratus Slide (orange band): 2 sets x 15 reps
    • Bilateral External Rotation (blue 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. I also did some foam roller work on the sides of my legs and hips, which were sore from all of the lateral movement I did yesterday for my workout and at referee class. We ended the session with massage, ice, and electric muscle stimulation.
  • (Afternoon) We followed along to The Jack Lalane Show, DVD 4, Episode 5.

Calories: 1992, Protein: 129 g.

Wed, April 20th

  • (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: 3292, Protein: 194 g.

Roxy when we asked her what she thought of having a new, feline friend.

Thur, April 21st

  • (Afternoon Leg Day at the Physical Therapy Office) Warmed up with their recumbent bike. Used the blue band for exercises except as where noted.
    • (Super Set) Monster Walks: 2 sets x 10 reps +
      • Lateral Walks (each direction): 2 sets x 10 reps
    • Squats with Resisted Hip Abduction: 2 sets x 10 reps +
    • (Super Set) Step Up With Knee Raise* (alternate legs, 2-ct): 2 sets x 10 reps +
      • Balance Board: 2 sets x one minute
    • (Super Set) Standing Hip Abduction (green band): 2 sets x 10 reps +
      • Standing Hip Extension (green band): 2 sets x 10 reps
    • Seated Leg Press: 335 lbs. x 3 sets x 10 reps
    • Bird Dips (each side): 2 sets x 10 reps
    • Ball Toss While Balancing on Dina Disks: 4 lb. ball for one minute
    • Ended the session with ultrasound, stretching, ice, and muscle electric stimulation. Also stretched again in the evening and did some work with our massage gun.

Calories: 1919, Protein: 108 g.

Fri, April 22nd

(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.

Calories: 1904, Protein: 130 g.

I don’t think our other cat, Wyatt, would be too thrilled about another cat in the house either at this point. The picture below was taken back when we were having some of our floors redone. One of the small cat trees has sort of become his brushing station/primary daytime hangout and we had to relocate it into the kitchen for a few days. My husband had his home office in the kitchen too for a few days. Wyatt (and to a lesser extent Roxy) likes to hang out with him when he’s working so putting Wyatt’s brushing station tree worked out pretty well.

He doesn’t normally have blue eyes, though I thought this was a nice effect.

Sat, April 23rd

  • 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: 2448, Protein: 174 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 14,902.


* My legs have been feeling a bit better doing this exercise than they did even last week. On the second set when I brought up my non-plant leg on the step I either did so like I was chambering for a kick or hard like I was doing a knee strike. It felt good.

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.

The “Wyatt” Workout

I’ve been getting a lot of Crossfit style posts in my email lately, and one thing that I like is the concept of a “Workout of the Day,” or WOD. So I thought I’d put together a few of these WOD’s featuring general conditioning that works for my current situation, fitness level, goals, etc. I also like the Crossfit convention of naming the workouts sometimes using generic names, sometimes honoring military people, first responders and the like, while others just use the date it first came out or cute names like “Bad Karma.”

So, here is my first attempt at a WOD: “Wyatt.”

Wyatt seems like the kind of guy who deserves to have a workout named after him. 🙂

Wyatt

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor.

  • 50 Basic Left Steps (Switch to Basic Right halfway through.)
  • 50 Corner to Corner Steps
  • 20 Push-Ups
  • 50 Straddle Up Steps
  • 20 Push-Ups
  • 40 Dead Bugs, two-count.
  • 50 Hamstring Curl Steps (Left leg and the switch to right halfway through.)
  • 20 Push-Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 50 Charleston Steps
  • 20 Push-Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 160 Hindu Squats
I found ‘Wyatt’s Toy’ to be a pretty good workout. My, isn’t he fierce?!

Beginning Level: “Wyatt’s Toy”

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor.

  • 50 Basic Left Steps (Switch to Basic Right halfway(Switch to Basic Right halfway through.)
  • 50 Corner to Corner Steps
  • 15 Incline Push-Ups
  • 50 Straddle Up Steps
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 50 Hamstring Curl Steps (Left leg and the switch to right halfway through.)
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 50 Charleston Steps
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 45 Hindu Squats

Equipment Required: Step Aerobic Platform or something to step up on with both feet that is about 6 inches high.

If (like me) you find the regular workout more of a goal to shoot for than something you want to do tomorrow, then you can start with “Wyatt’s Toy” and keep adding reps until you reach the ability to do the full WOD.

For me, the main barrier is I can’t do very many regular push ups with good form, hence the incline push ups. Back a few decades ago, when I had trained myself to be much better at push ups than I am now, I found that doing inclines (gradually decreasing the incline as you become better at the movement) was a far more effective transition to regular push ups than doing them from the knees. Your mileage may vary, but that is what worked for me.

Movements Used in this Workout

Basic StepCharlestons
Corner to CornerDead Bug
Diagonal StepGood Morning
Hamstring CurlsHindu Squat
Push UpsStraddle Up

Work Outs: November 22 – 28, 2020 (Thanksgiving Pie, and Emperor Cats)

Sun, November 22nd

Pretty much the same kind of day as last Sunday: Parcheesi, hung out with my husband and cats and watched movies. Speaking of cats, I took this picture of one of my cats on Thanksgiving Day when I happened to notice that the light and shadow were just so where he was sitting. I think for a cell phone photograph it came out pretty good.

His legal name is Wyatt and he joined us in 2015 as an adolescent. I thought perhaps he had been named after Wyatt Earp, but alas the woman we adopted him from told me that in fact he was named after the street she trapped him on when he was feral. We thought about continuing our string of naming pets, plants, file servers and so on after Roman emperors in the order they reigned (of course), but I decided Wyatt didn’t seem like either a Servius or a Galba, so Wyatt he stayed.

Mon, November 23rd

Morning Walk: 3.27 miles. Calories: 2000, Protein: 100 g.

Tues, November 24th

Captains of Crush Gripper (T):

  • (Set 1): Right = 6mm x 9 reps, Left = 14mm x 8 reps
  • (Set 2): Right = 6mm x 5 reps, Left = 14mm x 9 reps
  • (Set 3): Right = 6mm x 6 reps, Left = 12mm x 5 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 12mm x 4 reps
  • (Set 5): Right = 4mm x 3 reps, Left = 10mm x 2 reps

Fitness Bag Deck of Cards Workout

SuitNumber CardFace Card
HeartsWalking Lunges + Front Kick Stretch10 Full Squats
ClubsStair Incline Push-ups10 Cossack Squats
DiamondsBent Over FB Rows10 FB Shovels
SpadesFB Snatches10 FB Rom. Dead Lifts
Aces (any suit)/Jokers20 Full Squats

I changed the workout a little from last week. I don’t think that being sore for an entire week from the lunges is such a good idea, so I decreased the lunge volume a bit and added in some mobility work. Found some interesting information about Cossack Squats here, though my goal is to perform the exercise more like in this video.

Calories: 2010, Protein: 101 g.

My last Roman emperor cat was Nero and thinking about him brings up a lot of nice memories. (He passed away in 2014.) As you can see below, he was pretty hard on scratching posts, liked small boxes and was fond of 6th edition Warhammer 40K. I found him a worthy Emperor Cat indeed!

Wed, November 25th

Morning Jog-Walk: 3.28 miles. Calories: 2566, Protein: 97

Thur, November 26th

We had a nice Thanksgiving Day. My husband wanted to bake a vegetable and tofu pie for the holiday, which I thought was nice, and turned out to be tasty too.

Fri, November 27th

  • Arnold Press: 25 lbs. x 4 sets x 12 reps
  • Incline Push-ups (4th riser on cellar stairs): 4 sets x 10 reps
  • Light Spring Bar: 50 reps
  • Twenty-One’s: 12 lbs. x 3 sets
    • I learned to do this exercise back in the ’80’s in a specific order: Front Raises, Lateral Raises, then Rear Delts. I see no reason, though, why it has to be done in this order. So for fun I did the exercises in a different order for each set.
  • Super Set
    • DB Flies: 8 lbs. x 4 sets x 12 reps
    • Tricep Pushdowns (tricep handle): 40 lbs. x 4 sets x 12 reps
  • Exercise Complex: One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 10 lbs. x 12 reps, Small Arm Circles 50 revolutions each way, Dead Bugs (2-ct) 20 reps, Standing Side Crunches (ea. side) 12 reps
  • Captains of Crush Gripper Sport (S): 6 sets x 5 reps

Sat, November 28th

  • Morning Walk: 3.09 miles.
  • Afternoon Workout
    • Standing Cable Rows (straight bar): 65 lbs. x 4 sets x 12 reps
    • Pull Downs (d-handles): 50 lbs. x 2 sets x 12 reps, 2 sets x 13 reps
    • Fitness Bag Bicep Curls: 4 sets x 12 reps
    • Exercise Complex: Fitness Bag Cleans x 12 reps, DB Shrugs 25 lbs. x 12 reps, Wrist Roller (cable) 15 lbs. x 1 winding, Bell Tower Crunches (ea. side) 17.5 lbs. x 12 reps, One Handed Alternating American Kettlebell Swings (2-ct) 15 lbs. x 12 reps, DB Hammer Curls 12 lbs. x 12 reps, Face Pulls 17.5 lbs. x 12 reps, Calf Raises x 30 reps, Twist Yo’ Wrist (cable) 10 lbs. x 2 windings, Wrist Supination and Pronation (ea. arm) with light wood axe x 12 reps, Dead Bugs (2-ct) x 30 reps, Spread and Raise Hands (light orange band) x 25 reps, External Shoulder Rotation (black band, ea. arm) x 12 reps, DB Punch Up’s w/ 2 second hold 12 lbs. x 12 reps

(I was up 3.6 pounds for the week, so my total loss is 14 lbs. so far.)