15 Weeks Post Shoulder Replacement Surgery

Today, the Leap Year, was a triumphant day. For the first time since pre-surgery, I was able to do a total body weightlifting workout.  It felt GREAT.  I was nice and loose, and my shoulders felt fantastic. I have been going to the gym 6 days a week. Doing legs with machines and the Echo Bike or Stairmaster, Treadmill or Sled.  I received the clearance from my physical therapist to "try it and go light."  The only upper body stuff I've done were TRX rows, band chest presses, band curls and band triceps press downs. I've been doing my physical therapy exercises 5 days a week and it's been a surprisingly easy recovery.  The rotator cuff in the back of my shoulder is still weak, but I have 150 degrees of motion and no pain.  It does get stiff and there is a lot of work left to do.  

I had the surgery on November 17. Because they put a nerve blocker in my neck my pinky was numb for two days.  I thought I would have pierced pain post-surgery, but it was nothing more than an intense dull ache. I was in a sling for 2 weeks.  For the first 6 days, I took Tylenol and Advil regularly and 5 mg of oxycodone once a night for sleeping purposes.  I stopped all pain relievers after 6 days. Didn't want any junk in my body.

I met with the doctor after 2 weeks to get the staples out. They were itching, but the orthopedist was really happy and said, "see you in 6 months."  I took off the sling and started physical therapy.  I've been dedicated to it as well as the homework exercises which have gotten progressively harder.  It takes about 35 minutes to do all of them and when a new one is added it is a nice reminder of how far I still have to go.  The physical therapist asked me to put my arm behind my back and see how far I could reach up my back. I barely got above my waist. She had me do it again, put a towel in my left hand and draped the slack over my right shoulder, put the other end in my right hand in the front and said, "pull and hold."  That might have been the most painful think I've done in a LONG time. But now, I can reach to the middle of my back.  

Today's lousy rehab exercise is lie on your stomach face down. Clasp your hands behind your head. Squeeze your shoulder blades today and lift your elbows off the ground.  It's laughable how hard it is and how weak the rotator cuff still is.

The cardio end of my workouts has been going fantastic.  I can do 10 miles on the Echo Bike or 10 minutes of HIIT sprints. I can run for 20 minutes at a 9 minute/clip on the treadmill and having great Stairmaster workouts.  My resting heart rate is 46-53 and FINALLY, I've locked in my diet.  I did get fat after surgery.  Ballooned to almost 205 and that was my cue to do something.  Ate like a complete asshole, throw in some weekend drinking and I was the Michelin man. I am down almost 10 lb. to 195, with at least 10 probably15 lb. to go. I've been doing the Kettlebell Burn Extreme Diet and recovery methods. It's working. I fasted twice for over 40 hours no problem and am locked in on day 11. It is amazing how the metabolism slows down at spry age of 55. I've discovered the cheat code for the cold exposure.  My gym has a nice sauna that is over 175 degrees.  Sit in there for 15-20 minutes, then jump into the cold shower.  It makes it a treat after sweating out the toxins.  I'm also getting walks in 5 days a week in the afternoon and over 10,000 steps. The hardest part of the diet in the first week was the no carb days, but this week, it's been much easier.

But isn't this a kettlebell blog?  Ok here it is. I can do and have done goblet squats with a 24 kg and anywhere from 100-300 two-hand swings, multiple times.  That's it.  A couple of weeks ago, I was showing someone a snatch at the gym and did a 24 with my right hand for 2 reps.  It was a shock when I got to the top how heavy it felt.  I'm never pressing again, it's not worth it. I also was fooling around with my dog, on the floor and did a Turkish Getup with no weight off the floor.  Zero coordination, it took me 2 tries

Today's workout, Machine calf raises 3 x 10, Hammer Strength Seated Rows 5x10 with a 45 lb. plate on each side.  Machine chest press 40 lb. 3 x 10. Hammer Strength Shrugs 45 on each end 3 x 10. Goblet Squats 5 x 10. Deadlift 135 lb. 3 x 10, machine curls and triceps extensions 3 x 10 40 lb.  Nice and slow and easy.  

It's GREAT to be back.

Emptying the Drawer on Fitness

 1. My Planet Fitness gym sucks.  There I said it.  I like Planet Fitness for the most part.  Black card, it's cheap and you can lift anywhere as well as bring a guest.  The one closest to my house is the worst. Dirty, terrible customer service management and OVERCROWDED.  Rules aren't enforced.  People having full conversations and video conferences on speaker in the middle of working out.  Too many kids.  I'm all for the youth exercising, but the ignorance and lack of etiquette is off the charts.  5 kids around a machine, all with their heads buried in the phones like ants around a melted popsicle stick. Plus the place is having plumbing issues and smells like septic.  I'm switching gyms and cancelled my membership.

2. Competition kettlebells are better than cast iron.  Why?  The handle.  All the bells are the same size in shape and in the handle.  When I had my 88 lb. bells, one of the handles was SO BIG it was scary to use.  I had a 3 day membership at a gym I used to attend.  They had a 106 lb. bell and an 88, which were competition bells.  I did 2 hand swings no problem with each.  I had never swung a 106 before.  The bells were so much easier to use because of the handle.  

3. I've stopped participating in fitness forums.  I'm too busy starting my own business and too many stupid questions.  I am sorry the Dan John forum is dead.  Good guys on there.  For example, on StrongFirst, there is a "Team Leader" who is trying to "tame the beast." Meaning, pressing the 106, doing a pullup with one and a pistol squat.  He has leg issues and is trying to figure out how to work his way around the leg issues.  First, pistols are one of the dumbest movements there are.  Do Bulgarian split squats instead.  Second, there are no rewards for being a "beast tamer."  Why do further damage?  Dumb, dumb, dumb.  The Misc.forum on Bodybuilding.com used to bring the LOLS, but now it's just a bunch of incels.

4. My 20-year-old son is into lifting.  He is 6'2 and about 210 lb. with shoulders like an aircraft carrier.  Although he's not really strong, he is filled with testosterone and putting on muscle quickly.  I told him, "don't put anything more than 225 lb. on the bar until you can squat it 20 times."  And, "dumbbell bench press is your friend."  Why get hurt?  Just do reps. 

5. The Prowler is the best conditioning tool there is.  The gym I'm joining has one with a 25 yard field turf area inside it.  10 laps with six 45 lb. plates is one heck of a workout.  Puddle of sweat when I'm finished.  

6. Another new favorite workout is StairMaster intervals.  No hands, 90 seconds level 5, 30 seconds levels 11-15.  20-30 minutes.  The key is no hands.  Hanging on is cheating.  I also like using this method for running as well. 5-6 mph maintenance, 8-9 mph sprint.  Level 1 on incline.

7. Repeat after me, "It's the diet, stupid."

8. Want to lower your cholesterol?  Take a TBS of Metameucil/Psyllium Husk daily.  Glorious and fills you up when you're hungry.

9. For 80% of people over 50, 3x a week total body lifting workout is way to go.  

Why?

a. Hit each body part 3x a week. More than a "bro" split.

b. Get to use different exercises/More Variety Monday Kettlebell Front Squat, Wednesday Back Squat, Friday Hack Squat or Leg Press.

c. More time to recover. You get stronger on your days off.  That doesn't mean doing nothing.  Do 20 minutes of yoga and go for a 3-5-mile walk. 

d. Get to stimulate muscles without annihilating them. But if you insist, do 5 x 5 and then rep out last set.

10. Sets of 20 swings with a 24 kg or higher during rest periods is a nice way to get some conditioning in, if you're crunched for time.  15 sets of snappy swings becomes 300.

11. Geoff Neupert is pushing his Kettlebell Burn Extreme program through email.  If you want to summer shred in a hurry, get it.  It works, it is also an exercise in delayed gratification.  There was a post on Instagram that said, Week 1, day 2 and showed a guy doing double swings.  All I could think was, "let's see how your enthusiasm is, when you're in the midst of a 36-hour fast, staring up at the of faucet of a cold shower.  The workouts are doable.  The intensity progresses as you are losing weight can provide difficulty, but not killers.  What is a pain in the neck is scheduling around a social calendar. I always had issues with the cheat day coming up on the wrong day.  Dinner on Friday night vs. Saturday night.  Having to fast on a Monday instead of the Sunday due to social obligations.  I have completed it twice.  Pro tip, don't have a beer or alcohol on your cheat day.  Just abstain.

12. There has been this trend lately of getting in the habit of getting up at 5 AM.  Just for the sake of discipline.  Just dumb advice. Yes, you can be productive and focus.  BUT, what about recovery?  What is the most important part of recovery?  SLEEP!!!  So, to prove discipline, I'm going to have the alarm set at 5 AM for no reason when my body needs another 90 minutes of sleep.  I get the early bird gets the worm, but I'm not going to bet at 8 PM.  If you're a monk who lives alone with no family, sure, go for it. 

UPDATE on Number 12. Woke up early this AM around 4:43 to empty my bladder . Watched the Celtics game, but went to bed at 10:45 which is a reasonable hour.  Fell back asleep and woke up at 7:20.  And had a great workout at 9.  Sleep > Starting the Day Early.

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program. 

Kettlebell Burn Extreme Reloaded

Decided after Easter Sunday, it was time to take off the last of the COVID-15, that I had gained.  Back in September 2020 after a golf vacation and a couple of weeks later was just over the 200 lb. mark, which is almost an all time high for me.  I got to 202.4 after one particularly poor eating/drinking day.  Pants were TIGHT.  From a conditioning standpoint, I had finished Kettlebell Muscle running it for 6 weeks instead of 12.  Was in great shape, but blood pressure was high and I was carrying too much weight for a 5'11" 51 year old male. Finally, around the beginning of December, I decided it was time to eliminate the one thing that makes me gain weight.  Drinking alcohol.  I did not have a problem, but like many, binged on scotch on the weekend.  

At this time, my life had become EXTREMELY stressful.  I remember being up until 3 AM one Monday morning, waking up at 7 AM filled with anxiety.  I said to myself, "that's it."  Done.  Life would get a lot worse and remained so for another month.  It was a nightmare that thankfully has turned around.  I felt that at that point, in order to help fix the issue I needed to be mentally at my best and focused.  I also, started praying the Rosary every day and going to Mass every weekend.  

Without the extra calories of the alcohol as well as the lack of sluggishness, my workouts got immediately better and I became a lot sharper.  My weight started to come off.  First, down to 195-196, then to 193.  Yet my diet wasn't locked in.  I didn't eat poorly, but not well either.  Finally down to around 191-192, but I had a belly.  My navel measurement was around 37.5, which doesn't put it in the metabolic risk category, but for vanity purposes, too large.  

I had run Kettlebell Burn Extreme  by Geoff Neupert with success back in 2014 and used double 70's.  I never missed a cold shower, a workout or meal timing.  Cold showers in the dead of winter are awful.  Lost around 13 lbs. It worked really well.  And I did reward myself with beer or scotch on cheat day. At that point, I had realized it's 85% diet.  You cannot exercise a bad diet.  

Here's how the diet works:

Monday, Wednesday Friday. 3-4 meals. Protein, Fat, Complex Carb in each meal (quinoa, oatmeal, lentils, beans or sweet potato)

Tuesday, Thursday, 2-3 meals (Protein, Fat) No carbs

Saturday, Cheat day eat whatever you want.

Sunday Fast 36-40 hours. You have all the calories, 3500-4500 from the day before that helps resets leptin levels, use those calories to get through the fast. 

Workouts 6 days a week. On carb days 25 minutes, double kettlebells, presses and squats. 5 rep max.  I chose 55's to avoid injury  On non-carb days and cheat days.  one arm swings and snatches.  Long sets of 20.  I am using 55 for the swings and a 35 for the snatches (don't want elbow tendonitis from long snatch sets)  

Recovery, I'm using foam rolling and deep breathing as well as stomach vacuums.  I did one week of cold showers and decided to opt out.

18 days in.  I started with the fast for 40 hours just to get things going.  So I've done 3 fasts and will run it for 29 days vs. 28.

Results so far:  

Navel: 36 inches down from 37.5  

Weight: I think my start weight was about 191-192. Currently after 3rd fast 183.8.  First fast was 187.2, Second fast 185.8, now down to 183.8

55's seem to be the right weight. I am not chasing reps ala Escalation Density Training.  I'm auto regulating and averaging around 30-36 reps in 25 minutes.  Just setting the clock, and doing perfect reps.  For me, chasing reps is the perfect recipe for popping my SI joint.

Cold showers: See above stopped.  We are redoing our master bathroom which is a walk in shower and now using the tub/shower in the other bathroom.  Not enough space to get away from the cold water, said screw it.  My reward for being compliant on the diet is a hot shower.  

Fasting:  Have had zero issues with it. After the first cheat day, I had eaten so much at a dinner party, I couldn't wait to not eat the next day.  The cake and food were glorious.  This past fast, I played golf for the afternoon, an hour away.  I didn't get home until 8 PM and the witching hour had passed. 3 down 1 or 2 to go.

Diet: From a food choice standpoint, the only thing I've added was almonds.  Especially on no carb day to take the edge off.  Last time I ran this, I found the no carb days to be the hardest.  This time my portions are bigger than the fist, but I've been 95% compliant.  No cheese, no bread.  Fruit only on cheat days.  I've also added 2 spoons of Metameucil, 2 spoons of lemon juice, and 2 spoons of apple cider vinegar in water.  An orange sweet tart.  

My only complaint is I get headrushes, which is common for me due to being on 10 mg of Lisinopril for high blood pressure.  So far it's been in the 120's and 80's range.  When it gets to 105/69, I'll have to cut the dose in half.  If I don't take it, it's high.  

I've also included walking 3-4 miles 5 times a week. No running, no sprints, no other exercise except the program.  

Foods on my list: Beans, lentils, (I marinade both in olive oil, vinegar and garlic) quinoa, oatmeal with walnuts. Broccoli, Brussels sprouts, green beans, lots of jalapenos, asparagus, lettuce, red onion, peppers, tomatoes. For protein, eggs, chicken thighs and breasts, hamburger, tuna grilled and canned, baked cod and haddock.  Being able to eat fish after 30 years of allergies is a GAMECHANGER for me.  So simple on a no carb day to throw to cod filets in an oven with asparagus. 

Cheat days have been glorious.  Last Saturday, I had 2 doughnuts, a couple of handful of chips and two heaping plates of Chinese food.  This Saturday is going to be waffles and bacon and pizza for dinner. 

What happens after the program is over?  

I've given this thought and feel that parts of this diet can be a lifestyle.  Add complex carbohydrates to the no carb days, as well as have fruit daily.  Fast once every 2 weeks, and enjoy whatever you want on cheat days. 

I'll do some random workouts post program with a focus on maintaining strength. Final results coming soon.

Kettlebell Burn Extreme Reloaded Week 1 Day 5

Weight: 186.6. 
Expected, but happy that I gained only 1 lb. 2 days after a fast

Blood Pressure: 134/88 Heart rate 63
This was 24 hours after blood pressure medication was taken.  A good read

Workout:

Medium day of ballistics. Snatches with a 45# Sets of 20 left, rest 20 right.rest etc.
Goal was 200, 5 rounds.  Each set, I hit the fatigue wall around rep 13.  Last round, no rest between left and right 200.

Recovery:
Feet up deep breathing 8 minutes. Contrasting hot/cold shower 8 minutes

Diet:  

Protein modified sparing fast day.  NO CARBS.
Meal 1 A scoop of protein in water
Meal 2 A fistful of spoon roast and a salad with spinach, cucumbers, tomatoes onions, red pepper, feta, raisins, and wasabi peas in Italian dressing
Snack: Slice of deli ham
Meal 3 Pork chop, Roasted Green Beans, peppers and onions

Kettlebell Burn Extreme Reloaded Week 1 Day 3

Weight: 189.4

Still not feeling well, cold is still in my sinuses and has moved to my throat. Laryngitis, great.  Also, stomach is feeling foul.  Not in a diet way, more like flu.

Blood Pressure: 133/90 Resting heart rate 66

Update: 11:20 AM
I feel awful, it's 88 degrees and I have chills.  Decided to make my fast day today.  Rest and not do a workout.  I don't know about the cold therapy today.  I went from sweating profusely to being cold.

Recovery:  No cold showers today  Took a hot one. Turned water on, stuck my hand in and was like, No, not doing it.  I'll let the fast take care of the weight

Good news is by tomorrow, 1 fast will be in the books, 3 more to go.

Kettlebell Burn Extreme Reloaded Week 1 Day 2

Weight: 191.2 
Was definitely holding a lot of water.  I'm run down a little with a cold that I caught last Wednesday night.  Not feeling my best today.  Low energy, queasy stomach

Blood Pressure 129/92, Resting Heart Rate 61

Workout Ballistics:
55 lb. Kettlebell 20 minutes
One hand Swings.  20 Left, Rest, 20 Right Rest.
18 sets 360 swings
This was harder than I thought it would be.  In the original workout, it was Double Cleans alternated with Double Swings Ladders, 2,4, 6. The higher reps I believe is an improvement.

Recovery:
Feet up deep breathing 10 minutes.  Meditation 11:30
Alternating cold and hot shower, 30 seconds cold, 60 seconds hot.

Diet:
One chicken breast and Brussels Sprouts.  Two small slices of deli spiral ham
Dinner, Salad with light Italian dressing and 3 fists of grilled spoon roast.
One small chicken tender
2 glasses of scotch

I enjoyed the whisky while grilling the roast on the deck and reading the Sports Illustrated football preview.  I ate my first meal at 11:45 and dinner at 7:15, a pretty long stretch.  I had stayed busy.  The roast was too good to limit portions, but with no carbs, I figured I could eat a little more.  I figure I can be 90% compliant on the diet.  No one ever got fat eating a pepper or onion in a salad.

I'm trying to strategize the cheat and fast day.  I started the program on a Saturday, so those would fall on a Thursday and Friday.  Probably going to have to move them to the weekend due to going out to dinner during the weekend.  I'd rather get whatever I want at a restaurant if I'm going to spend the money.

Kettlebell Burn Extreme Reloaded Week 1 Day 1

8/25/18 Day 1

Weight: 194.0 
Waist Around Belly Button 37.5
Blood Pressure 128/98

Been a crazy summer.  3 vacations in 3 months and a complete lack of discipline at the table.  Workouts have been great, but you can't out snatch a bad diet.  So finally came home last night and after watching my weight creep up straight into my belly the past 4 months, it is time to do something.

I did Kettlebell Burn Extreme back in 2014 and lost 14 lbs. over 4 weeks. I used 70's for both grinds and ballistics.  However, in the last 4 years, as I've gotten older, I've lost strength.  70's were my 5 rep max, I can get them now for 2 on the press.  For presses, I'll use 55's, and for squats 70's.

The ballistics portion of the program used to be double swings supersetted with double cleans.  I used 70's.  I never was a fan of this part of the program and I'd have to tape my finger tips to avoid hot spots.  Well lo and behold, Geoff Neupert created a reloaded program and instead of swings and cleans, you do high rep one hand swings and snatches.  Take your 40 rep one hand swing bell and your 30 rep one hand snatch bell.  That would be 55 and 45 lbs. respectively and alternate days.  One day as many sets of 20 swings as possible.  The next ballistics workout, as many sets of 20 snatches as possible.  Rest between hands, to stay as explosive as possible.  I like this piece.

As always, the diet will be the worst part.  3 carb days, two protein sparing modified fast days (AKA no carbs) one cheat day, one 36 hour fast.  The PSMF days are the worst for me.  I would rather fast then eat 1500 calories with no carbohydrates.  However, I have also fallen out of the practice of fasting, so this is going to be a challenge.

The recovery methods of cold shower, cold tub, alternate hot/cold, won't be a breeze, but I notice if I do it, little 49 year old aches and pains go away.  It's summer, the cold recovery won't stink as much as in the dead of winter, when it was 1 degree outside and I was taking a cold shower. Say in 10 minutes.

First workout
Medium day grinds
Double Kettlebell Military Press alternated with Double Front Squats.
25 minutes Ladders of 1,2,3. 55's for presses, 70's for squats
I did 5 ladders of each and 1 rung of the 6th ladder.  31 repetitions total. Felt good and strong, my legs really felt the squats.

Meditated for 17 minutes.
Cold Shower 8 minutes

Diet
Meals 1 and 2
3 Eggs with Broccoli and 1/4 cup of oatmeal

Meal 3
2 Grilled Chicken Breasts 2 ears of corn  and Brussels Sprouts