Major League Baseball Is Dying And There Is No Fix

I have a confession.  I love everything about major league baseball except the game itself.  I love the history, some statistics, old baseball cards, the Red Sox, Cooperstown, Hot Stove, Team by Team Analysis.  However the game, as it stands is unwatchable on TV.  Last year right after Labor Day, went to Fenway, saw a 19 inning game and stayed for the whole thing.  Going to the game is one thing, watching on TV is another. I haven't watched 15 minutes of spring training this year and don't feel like I've missed anything.

This will be my 44th year following the Red Sox. I completely understand times change, the way the game is played changes, but right now it's not for the better.  It has turned into a glorified home run derby with little action and less strategy. And it's on both the pitching and the hitting side.  Let's discuss pitching.

Guys are on pitch counts and rarely go past 110 pitches. Pitch counts HURT pitchers. Look at the increase in pitchers having Tommy John surgery. Take a step back and look at it logically.  Because pitchers know they have a limit on the number of balls they are going to throw, they max effort everything and try to strike hitters out instead of using the 7 fielders behind them.  If you maxed effort every lift you did, what would happen?  You'd get hurt.  Throwing a ball overhand is not what your arm was intended for.  Continuously doing it at maximum effort will cause an injury.

When was the last time the phrase "bear down" was used to describe a pitcher getting out of a jam? So starters, go 5-6 innings and then the manager decides he's going to show what a genius he is, bringing in one reliever after another, for lefty/lefty righty/righty matchups until the 8th. Then he brings in his setup guy who throws 98, but is too much of a mental midget to close the game.  The closer can't pitch the 8th because his role is only being a 3 out guy as long as his team is winning by 3 runs or less.  So the last 2 innings is a bunch of fielders standing around while the hitters wave at the ball.  Now I don't have a problem with a pitcher being yanked after the 5th or 6th.  From a strategical standpoint, it's usually the 3rd time around the lineup that he starts getting hit.  Why? Because he less in the tank.  Pace yourself and that 3rd time around will be more difficult for hitters to adjust.

Now on to the hitters.

Let me preface it by saying, I've always agreed with Ted Williams about having a slight upper cut swing.  It's simple physics that the ball is coming down from the mound and in order level the plane you need to swing SLIGHTLY up.

However, this launch angle stuff has gotten completely out of control. Joey Gallo hit 41 HR and hit .209 last year and struck out 197 times!  In 532 plate appearances, including walks, he didn't put the bat on the ball 271 times! That's over 50%.  But there is an article in Sports Illustrated this week discussing launch angles and him not changing his approach at the plate.  I used to think Adam Dunn was the definition of a softball player but Joey Gallo and others are bringing it to new levels. I remember my father discussing what a bum he thought Dave Kingman was because he'd hit 40 bombs but only hit .220 and struck out a ton. My how times have changed.

The modern day philosophy is, take a bunch of pitches, step out of the box and evaluate each pitch, and swing from your ass at all times.  Let's take these step by step.

There is a fine line between being overaggressive and too passive, especially at the major league level where pitchers can put it wherever they want with movement.  However, usually you get one pitch to hit each at bat.  By taking strikes early in the count, you lower your rate of success.  When I coached, I told the kids, "DON'T TAKE STRIKES."  You fail at 100% of strikes you don't swing at. Give yourself a chance. This leads to deep hitter counts and no action.

Stepping out of the box between pitches. Step one foot out, look down at the 3rd base coach for a sign, take a swing and step back in. This adjusting the batting gloves, cup, helmet is too much.  I watched Mitch Moreland do this after taking a pitch!  Did the gloves shift, while holding the bat? All this is an advantage to the pitcher.  Why? Because the more time spent fiddling gives him a chance to catch his breath in between pitches.

Not changing the approach with the count is the biggest issue. When did fly balls to the warning track become better than base hits? Teams all shift defensively and try and pitch so that the batter hits into the shift. Not adjusting by the batter is short sighted. First baserunners score runs. Trying to beat the shift, leads to: 1. a higher batting average by at least 30 points, 2. More action on the bases and runs scored, 3. and finally TEAMS WILL STOP SHIFTING AGAINST YOU which will allow you to keep your hitting philosophy because there will be more space on that side of the field.

The old thought was 2 strikes, choke up hit the ball the other way and at worst move the runners along. Today, well I struck out, but my launch angle was perfect.  I flew out with the bases loaded, but my exit velocity was above average.

So what do you have?  A glorified home run derby with little action, lots of standing around, and strikeouts.  Kids are going to lacrosse vs. baseball because of this.  This is festering into major league baseball.  The game has turned into a big dick swinging contest between the pitcher and the hitter. Throw in all the mound visits, instant replay and you wonder why games are 3+ hours long.

Growing up, collecting baseball cards, skimming box scores, I could probably tell you most lineups for that season.  Today?  I probably can't give you 3 guys in each starting lineup. Baseball has lost it's individuality. Most of the batting stances are the same, the pitching motions are the same.  Players are  like mannequins out there.  Relievers, forget it, starting pitchers, maybe 1 on each team.

Pitch clocks, mound visit limits can't fix the game. In today's instant gratification, low attention span, lots of alternatives culture, major league baseball is dying from a viewership perspective.

Kettlebell Crossroads

Well, if I didn't consider myself old, going on high blood pressure medication has confirmed it.  After continually getting readings of 137/91-158/100, I was finally prescribed 10 mg of Lisinopril.  This has brought it down to the 120's for systolic and the low to mid 80's for the diastolic.  The good news is my cholesterol level went down from 244 to 238.  The better news is my HDL (good cholesterol) went up 17 points from 79 to 96, which is off the charts good. Heart rate is in the mid 50's, weight in the mid 180's.  All good.

I finished one of the kettlebell programs I was doing after 6 weeks. It was a rowing based complex program and heavy and medium day were, uncomfortable at the end.  4 rounds, work:rest ratio, 1:1

Heavy day 45 lb. kettlebells
Renegade Row x 20 seconds
Double Clean x 20 seconds
Front Squat x 20 seconds
Double Snatch x 20 seconds
Military Press x 20 seconds
Double Swing x 20 seconds
Double Row x 20 seconds.

2:20 on, 2:20 rest.

The other program is a 9 week jerk program I'm doing as a chain. Starting week 8.  Using 45's, 4 rounds work:rest 1:1, week 9 will be 5 rounds.  Takes about 100 seconds and then rest 100.

Heavy Day: Repeat this sequence 6 times for 30 reps
Double Clean x 1
Jerk x 1
Front Squat x 1
Double Snatch x 1
Jerk x 1

Don't be fooled, 4th time around the sequence it starts getting fatiguing.

I like these workouts because they only take 15 minutes max, and if I want to run, play basketball or go to the gym and do chest, I'm not so spent that I can't.  I've been playing hoop 1-2 times a week and it's coming back.  Some nights, like Monday we had 18 guys and I was the oldest one there and I can keep up. Just don't ask me about my kneecaps when I go downstairs the next day.

My goals right now are just to complete the programs.  I have ZERO interest in lifting heavy.  I haven't picked up my 70's or 88's in long time.  My fear is my elbows. When doing Turkish Getups with the 88, which I have no problem performing on each side. The hyperextending of my elbows makes them sore the next day. If that's the case what's the point?  Did 200 snatches in 19 minutes with a 55 doing 5 each hand at the top of the minute. No problem, but my hands never feel great after and my form is solid.

So I have 2 weeks to figure out what to do next.  I am going to continue to use kettlebells.  Right now I know what I'm not going to do.

No Rite of Passage, too much volume, no farmers carries, no Simple and Sinister (with all the fun and different exercises you can do with a kettlebell, why would anyone stick to just getups and swings is beyond me), no Easy Strength, no 10000 swings.

Stacking 3x a week is a possibility, Escalation Density Training is a maybe, 3x a week.  My only issue with that is I get nothing out of floor presses so I need to figure out a pressing movement on Day 2.  I'm also thinking of simplifying things and using one kettlebell for awhile.  I'm better when I'm doing programs vs. free forming.

This is not on my purchase list.

7 Years Old, For the 7th Time

Going to be entering my 50th year on this planet in less than a fortnight.  Just putted out on the 10th hole of life and stepping up to the 11th tee box.  Blue tees, not the white tees, thank you.  As I approach it, I'm much more cognizant of my cardiac health. There are a number of reasons for this:

1. My blood pressure is elevated. And not in a good way.  140/95 way, though I just took it as I'm pretty relaxed and it was 137/80, which I'm ecstatic about.  I would say it's 70% stress, 20% genetics 10% sodium.  The good news is even with the stress I'm resilient according to my MeQuilibrium app, like off the charts high.  Nothing life threatening or catastrophic for anyone. Stupid stuff, really. As my priest told me, just need to be patient with me and don't get worked up with things I can't control.  It will play itself out.

2. Cholesterol is 244 though the HDL is higher than normal, need to address my diet better.  Less meat and cheese.

3. Genetics  Oh boy, do I have the genes.  Maternal grandfather had first heart attack at 56 and second at 60, died just before his 61st birthday. 155 lb. man.  Father, didn't take care of himself, 78, bypass at 54, congestive heart failure now.

The good news, my weight is low.  181-185.  In December when I was a little more upset, it got to 177.  Too low.  The heart rate is low, 52-60 range.  Next doctors appointment is the Ides of March.

Workouts:

 I completed the last two kettlebell complexes.  They were 9 weeks apiece, and finished in the second week of January.  Decided to take a few weeks off by doing an Easy Strength template where you do 2 sets of 5 everyday of 5 different exercises.  Completed 8 sessions out of 40 and the rear deltoids were just sore and stiff.  For the core part I was doing Turkish Getups with a 70 and an 88.  That might have been a bit much every day.  I was in a kind of workout limbo just tinkering.  Went to sales kickoff for my company in Phoenix and there was a gym across from the Kimpton which you could use for free with your hotel card.

Did some pull-ups, deadlifts, back squats, battling ropes.  They even had kettlebells.  I did a few sets of snatches with a 24, but there was no chalk and I didn't want to have the bell slip. From there my wife flew out and we went to Scottsdale and took a few days off.  It was my second time in Scottsdale.  It's Naples in the desert without all the old people.  Loved it, would love to retire there, except....my whole family is in Naples. The only one left here in MA is me.

For another week, did the Planet Fitness routine, chest, back, 2 mile run as fast as I could on the treadmill. Actually did my fastest 1.5 miles in 9 years in 11:05.  Was averaging about 16:30.  Finally after traveling again 2 weeks ago to Atlanta, I finally went back to a couple of the More Kettlebell Muscle programs.  One is a rowing program with kettlebells where you do 20 seconds of each exercise.  The other is a jerk (how apropos!) program which I'm doing as a chain.  Currently in week 2.

I'm also doing more running.  Did 3.5 today on a mountain goat course where as you pass mile 2, you have to run up a curving hill as steep as Mason Street in SF.  It took me the rest of the 3rd mile to recover.  I made it and then turned into a stiff north wind.  First 2 miles, were free and easy, last 1.5 was a tester.

I look back on the weights I was working with 5 years ago vs. now and I'm much weaker. Especially on the military press. Did double 70's for 1 rep 3 weeks ago when my cousin came down for the AFC championship game.  It wasn't a clean and boom up it went.  I used to be able to do sets of 3 in my sleep.  Even 55's x 5 wear me down.  But I'm good with it.  I love kettlebells for the metabolic conditioning. Get your lift and your cardio in at the same time.  Effective Minimum Dose.

My goals for exercise are to finish the programs I'm doing and not get hurt.  Here's a injury report littered with my ego in overdrive.

1. Snatch test.  Have done 100 in 5 minutes, 160 in 10.  Blisters, blood blisters, dropped bell on the floor, hot spots on hands.  I love the exercise and still do it. but one is always one bad rep away from it. Sweat, chalk, fatigue, bell pinches on way down.  Boom blister.  Just not going to test for reps.

2. Turkish Getups.  Yes, I've passed the simple standard not only for the 32kg, but also the 40kg.  Issue with heavy getups, is joint soreness in my elbow.  Because the goal is to keep your arm as straight as possible, the elbow is locked out and gets sore.  Once a week, good, every day, not good

3. Military Press. Completed up through a 32kg with the Rite Of Passage.  Have clean and pressed an 80, for sets of 3 on each arm.  (Don't show me those YouTube videos with guys pressing or snatching heavy weight with only one arm.  If you can't do the other side, you can't do it)  Cannot press the 88, not even close.  I get really nicked up doing the that program for too long with the 32.  Volume is just too much on heavy day.  75 each arm

Finally I realized in order to help de-stress, I needed to stop being so soft. This is kind of a mid January resolution, but I started playing piano again and basketball on Monday and Thursday nights.  I've actually put basketball in my work calendar to hold myself accountable.  I've played twice with a business trip on the other Thursday night.  Day before yesterday was humbling.  4x4 side courts (70 feet vs 94) 5 games to 10.  I was the oldest guy there by 7 years and 5 of the guys were in there mid 20's and could play.  I would get really tired on the quick twitch change direction stuff.  But I loved it.  I couldn't shoot a lick.  Terrible inconsistent release, no arc, unforgiving metal rims 1/2 moon backboards, but I did some good stuff out there as well and figure the shot will come back the more I play.  Didn't think about getting hurt once  Next morning was tough going downstairs to get coffee because my kneecaps were sore, but can't wait to do it again next week.

Do something you used to love and push yourself.  Embrace scraping off the rust, you're a better man for it.

And The Biometric Numbers Are In

Had my doctor's visit last week:
Good: Weight 181, down 10.5 lbs.  Resting Heart Rate 49  HDL 71
Bad: Blood Pressure this AM 10 minutes after awakening, 128/85 and it's been consistently higher 138/85 at Doctors office LDL 173  Creatnine 1.4
Ugly Total Cholesterol 244

I'm disappointed to say the least. I feel like I'm 23. Sure, there is stress in my life raising my teenage sons. And I do eat too much sodium, red meat and cheese.  So I've earned the cholesterol and the blood pressure numbers.  However my doctor was concerned enough to send me for an ultrasound on my kidneys, which was yesterday and mentioned chronic kidney disease.  I had an ultrasound on them a few years ago, so I'm not that concerned about that piece.  False alarm.

What's the plan now?  Welp, I've started with the diet. First plan is to only have meat once a day.  Cut out all cheese. No more protein shakes, (too much protein affecting kidneys?) More chicken, more egg whites, more fruit and vegetables, more carbs.  I really don't want to lose anymore weight. 3 lbs. to 178 is the lowest I want to go. But with fats being cut out of the diet, I have to increase carbs.  This is the first time ever I've had to worry about losing too much weight.  The good news is, I get to eat a lot.  Here's what today looked like:

3 cups of black coffee
After workout, 8 oz of water 2 Tbs. of Apple Cider Vinegar and Lemon Juice
Breakfast at 10 AM
Navel Orange
1 cup of old fashion whole oats with honey, raisins and cinnamon. Been my breakfast everyday
Snack at Noon of 22 almonds
1 pint of Coconut Water with pulp.  High in potassium, good for blood pressure
 Lunch at 2:45
3 egg 1 egg white (ran out of egg whites, usually 2 eggs, 2-3 egg whites) omelet with broccoli, black beans, spinach, red pepper and onion
Snack 4:45 Apple 
Dinner at 7:00
2 pieces of grilled chicken breast, roasted potato, and roasted green beans and red peppers.
Drank about 1/2 gallon of water.

Trying to reduce the sodium and fat.  The main goal is to get the cholesterol down through a good diet.  I'll have red meat once or twice a week, just smaller portions.  I can't eat fish, I'm allergic, and I'm not going to eat soy or tofu. The blood pressure, at this point,  I'm guessing is genetic. I'll take it daily since I just bought a monitor for home. If I have to go on medication, so be it.

Another blood test in the middle of February and a doctor's visit right before my 49th birthday. Stay tuned.

I was cocksure not drinking would have knocked my blood pressure down to normal.  Anyway, still dry since August. Don't miss it in the least. Was at a friend's house after dinner and he offered me some Johnnie Walker Blue.  Only $160/bottle.  I looked at it, read the back, about the hints of honey in the whisky, the golden color in the glass, and to tell you the truth, it had ZERO appeal to me.  So it was easy to decline. It makes me wonder what the effect would have been if I was still drinking on the weekends.

I'm definitely a little quieter and become bored easier in social situations. However, I got together my childhood friends and the wives the Friday after Thanksgiving.  You know the type of friends I'm talking about, the ones who have known you for 40+ years. The ones who know you like the back of their hands and make sure you don't get too big for your britches. The only critics whose input I care about. Well, one of them came up to me and said, "I didn't even notice you weren't drinking. You're not one of those guys who whines about it. You're just as fun." And his brother, who's my best friend, switched to water at 10:30 and we were all still going strong laughing singing and dancing until 2:30 AM. In the past, all of us are a 12 pack deep at 10:30. So I guess what I'm saying is the closer I am to you the louder I am.

Currently in week 5 of two 9 week More Kettlebell Muscle Programs by Geoff Neupert  Clean 'Em Up 2.0 and You Don't Know Squat. 

For Clean 'Em Up, using double 45s chain style. 6 times around the sequence.  Heavy Day tomorrow, here's what it looks like:

Repeat Sequence 6 times
Double Clean x 1
Front Squat x1
Double Snatch x1
Press x 1
Double Swing x 1
Row x 1
That's a 36 rep set.  Doing 4 rounds.  Rest ratio is 1:1.5 Meaning if takes, 100 seconds to complete, rest 150 seconds.

For You Don't Know Squat, I was doing Easy and Medium Days with the 55's, and Heavy Day with the 45's.  However, as the rest periods have gotten shorter, my press weakened.  Heavy Day tomorrow look like this done as a complex. 4 rounds work:rest 1:1.5
Double Clean x 1
Front Squat x 3
Double Snatch x 3
Front Squat x 3
Double Press x 3
Front Squat x 3
Double Clean x 3
Front Squat x 3
Push Press x 3

I'll say it once and I'll say it again, holding the bells in the rack doing front squats, fries the back of the shoulders.  Quite fatiguing.  Why 2 programs? It only takes 15-25 minutes to finish both. Unless I'm doing a 10 minute snatch test, I don't like going below 15 minutes for a workout.

Still running once a week. Last week, dropped the car off for an oil change, ran 4.7 miles home breathing only through my nose for the first 3 miles. Hitting Planet Fitness to do chest and back once a week. Trying to take more days off. At least 2 a week.  

So as of now the goal is to stick with the programs I'm working on, staying healthy, and not getting hurt. No fasting, no magnesium, no crazy shit.  3 squares, 2 snacks and walk more. 

10 Weeks Later

70 Days into my health kick.  Like the Energizer Bunny, I keep going and going and going....

Lots of good news

1. Weight down 8-9 lbs 182-183 range. And I've eaten like an 18 year old. Been on the road last 3 weeks.  Ate steak, doughnuts, French toast, bacon, fried chicken. Chinese food 3 times.  And lost weight.

2. Had elbow tendonitis finally taken care of with a cortisone shot. It was sore for 2 days after the shot, now, pain free.

3. While there, they took my blood pressure. Wasn't expecting that after 3 cups of coffee.  135/77 down from 142/96.  And believe me, I've had some stress in my life.

4. New role, start that tomorrow.  It's still working from home and will be a great opportunity to leverage what I've been doing.

5. Still on the wagon with zero temptation.  Probably going to be permanent. 

6. I feel 25 years younger, physically

7. Consistent with workouts.

Habits I'm continuing

1. Still drinking a pint of coconut water a day for potassium and to help lower blood pressure.

2. Still have my 2 Tbs of Apple Cider Vinegar, 2 Tbs of Lemon Juice and Water, taken the rest of the stuff out of it.  Drinking before bed vs. before a meal.  it's supposed to lower blood sugar at night by up to 6%.

3. Keep fighting through stress.  I wouldn't call it a banner month from a personal standpoint (parenting is REALLY hard sometimes), but I'm on my game.

4. No drinking.

Workouts

 1. Hitting Planet Fitness 1-2 x a week to do chest and back exercises and a 2 mile run.  When I was in San Francisco the second week, there was one 100 yards from my hotel, used twice.

2. Still doing kettlebells.  More getups and swings because of my balky elbow. Been gingerly trying not to re-injure it. Did about 25 snatches yesterday, in sets of 5, no pain.  Not doing any real programming right now. 

3.  Been running a little. did 5.4 miles outdoors last Sunday, then took a few days off. 

4. In San Francisco they had a group bodyweight Orange Theory class at 6 AM at the hotel.  Brutal. I was having conversations with myself about losing the previous night's dinner.  And I was in bed by 10 PM PDT. I could only imagine my colleagues whose livers were in overdrive from the night before.

My previous post was my most read to date, by far.  There were quite a few people, who I know personally have come up to me and told me they read it.  Kind of surprised me to tell you the truth. Usually I feel like I'm writing to a bunch of strangers and I like it that way. Though I do catch a little grief from some of my closer friends and relatives.  What people don't understand is, we are always evolving. Values change, people change. I have a friend who is getting pretty famous on his YouTube channel. I laugh hysterically when I watch it.  I've taken to calling him "The Luckiest Man On Earth" to his face, after he referred to himself as that after Hurricane Irma. But, I also can appreciate that he's building his brand, and 99% of the people who watch him don't know him like I do. I've done a couple of videos. I don't like the way I look or sound.  I feel vulnerable in front of the camera.  I guess that means you won't see any sex videos of me being released.
  
Thoughts on not drinking
Now we've gotten to the meat and potatoes of this blog.  Let me preface this by saying, I never had a drinking problem. Did I binge drink like a lot of adults? Sometimes, yes. Did I drink every day? No way. Call it 15-20 units a week over 3-4 days. I drank on weekends, or when going out to dinners or social events. I love scotch, could take or leave everything else. My only advice to any of you who want to lose weight, get in great shape, feel healthier, abstaining from alcohol is 100% the magic pill.  Not even in moderation.  You will look better, feel better, perform better, behave better.  The trade-off is; life will get a little slower, maybe even boring. I've been to bars, out for drinks, numerous parties, golfing, hanging out at the 19th hole, stuck in airports, traveled back and forth cross country twice, a terrible week of meetings away from home, professional social events, on vacation with my friends and haven't drank. I've only been quasi-tempted once. Me and my colleague/friend were walking down Nob Hill in San Francisco, near the Buenavista Cafe and I thought about their Irish Coffee. Other than that, it never crosses my mind. Once my mind is made up to quit something, I'm good.

I still have a good time. I'm a world class chatterbox, so I don't have any issue holding conversations. Last week in Asheville, after dinner, we went to a blues bar. Great music, hilarious people watching, (judging here, but it's a bunch of hipsters trying WAY too hard to be different). Artistic, eclectic, a glorified Vermont come to my mind. My buddy has a house on a ridge above timber at the top of a mountain. Drove the rented Tahoe in the dark up the mountain. Provided a great rush for me. Any personal issues I have, I feel I can deal with them head on with laser like execution.  Fighting off a hangover when you're not feeling great personally really stinks.

What is your preferred potable?

Micro Brew 
Pros: Have a better flavor than mass-produced beer, interesting styles of taste.
Cons: They're heavy, hard to drink more than two, hoppy beers release estrogen. Estrogen gives men Bitch Tits

Regular Beer
Pros: The ultimate culture uniter among male friends.  "Let's have some beers" Great on the beach or after mowing the lawn.
Cons: Light beer has no flavor or alcohol, need at least 6 to feel anything. No point to it.  Regular beer has a sweet aftertaste and makes you feel bloated.

Wine
Pros: Wine tasting at vineyards is a nice thing to do with your sweetie. Pairs well with food.  Different types of grapes bring different types of wine
Cons: Makes you feel sluggish and sleepy. Too much wine leads to nasty hangovers. The mommy/wine culture is stupid. Go to your local liquor store for a wine tasting.  Look at the dregs of society that show up.

Scotch
Pros: Once you acquire the taste, the differences in whiskies are quite interesting. Relaxing with a book in front of a fire. Good bang for the buck,
Cons: Can't have more than two and the best scotch according to my cousin is the second one. Can go down fast. Best only in moderation.

Bourbon/Rye
Pros: Good for cocktails. An okay substitute if there is no scotch.
Cons: Scotch tastes better. I find bourbon to be too hillbilly/charcoal infested for my pallet. Same issues about potency as scotch.

Vodka
Pros: Good to mix with.  Comes in a variety of flavors
Cons: Makes some people insane.  I'm not a vodka guy at all. Would drink it maybe once a year tops.

Gin
Pros: Mixes well for martinis or with tonic water.  Great refresher on a hot day coming off the beach
Cons: Liquid Satan.  94 proof, more than vodka or whisky.  Hits you like an uppercut. Tastes like soap after the second one.

So as you can see with no scotch in the house, it is easy for me to abstain. I'm at the point where, if all this stuff is going well for me, why even bother starting again?  Oh and the cash register is up to at least $500 saved. I've put my money to better use. Bought a set of Callaway woods for golfing. $360 and paid for my flight down to Asheville. 

Today's workout:
28 kg kettlebell
2-5 rounds:

1 Turkish Getup Each Side
10 two hand swings
2 Turkish Getups on one side, then 2 on the other
15 two hand swings
3 Turkish Getups on one side then 3 on the other
25 two hand swings
50 two hands swings










 

Health Kick On The Rocks

It's been awhile. Yes, I finished the 10,000 swings in 10 days.

 I've been trying some things with my diet to achieve optimal health.  No, I'm not eating avocado ice cream, using bands for pliability or self massaging myself every day.  Though 21 days a month is recommended according to Men's Health.  Adding and subtracting things from my diet.

Went on two vacations this summer both over a week long.  I did exercise regularly.  During the second vacation I averaged 5-6 miles running a day.  What? You're doing long sessions of cardio?  I thought you said, cardio was a Spanish word?  Yes, I started again when the weather became nice, put the headphones on, listen to songs I like to listen to and jog away. At home, I live in the bottom of a valley. All the hills I have to run up, really helped with the endurance on the flatter roads on Cape Cod.  I've also been plagued with tennis elbow in my right arm. After four months, I spent $25 on a Theraband to help heal it. The "Tyler Twist" is an exercise that is supposed to heal it.  Wrong, Hyperextending my forearm made it really sore, going in the other direction and stretching my wrist downward, seems to do the trick as long as I don't over do it.  Every day without tension, every other day with the theraband. No snatches or high pulls for me.

Went to the doctor for my first physical in 2 or 3 years, have a new PCP, my man retired.  First the good news, weight 4 days after vacation, 191.  Not great not terrible,  Resting heart rate 51 beats per minute, super excellent.  Blood pressure, 142/96.  WTF?  Possible causes, coffee in the AM?  yep, high sodium intake night before, absolutely.  I'm a salt vs sweet type.  Drinking 5+ every day the week before on the beach and out at dinner. Sure.  Doctor said, no big deal, you need blood work done, do that couple of days before Thanksgiving and come back on Tuesday, November 28. It's a date!

Previous to this, I've supplemented magnesium oil twice a day.  In July I discovered this lovely disgusting concoction that is supposed to reduce bloat, bacteria, acid and detoxify your body,  Drink 20 minutes before a meal.
8 oz water
2 TB Unfiltered Apple Cider Vinegar
2 TB Lemon Juice
TSP of Honey or more
1/2 TSP of Ginger
1/4 TSP of Cinnamon
1/4 TSP of Cayenne Pepper, opens up blood flow. Use less if necessary.

I read about the cancer fighting properties of Turmeric, so I throw a 1/2 tsp in with a dash of pepper.
3-4 times a week.  It's spicy, but okay.  Need to make sure to dissolve the cinnamon in the honey first, because it doesn't dissolve in the liquid. When I don't feel like throwing it all together, I just mix water with the ACV and Lemon Water.  Chug, done.

Ran into my buddy Al at the gym and shared with him my plight about my blood pressure, He told me to drink coconut water, the potassium is good for you.  So, being the coachable person I am, I bought it.  Love it.  Tastes sweet, rehydrates you, and is a good source of vitamins, electrolytes and minerals.  Bad news, it's pricey.  The lowest I've found is $1.25/pint at Big Lots.  Better yet, my family thinks it's gross, so they won't be stealing it.

Most importantly, no drinking until my appointment. I'm one of those people who likes keeping score. With 2 days before the first appointment and 2 days after, it will be 100 days.  Right now over a month into it.  After the first weekend, it's SO easy.  I've been out to eat several times, over people's houses, parties, golf tournament, ball game. Almost every social land mine except a wedding.

What I've learned is that I have the metabolism of an 18 year old when I don't drink.  I have eaten EVERYTHING and have lost 4 lbs.  I told my buddy Darren, who loves wine to try his; go to dinner, instead of wine tonight, drink diet coke or ice tea. I'll guarantee you won't be full.

Second, I'm keeping a running score in my head, $195 saved so far. That includes, what was missing in my bar. Handle of scotch, handle of gin, case of beer. If there isn't any booze in the house, I won't go to the store and buy it. I have no issues not purchasing overpriced drinks at restaurants. There are 4 cans of Miller High Life in the fridge, accounted for so certain seniors in high school don't take them. Honestly, I was kind of losing the taste for beer.The first Gin tastes great except 1/2 way through the second one starts to taste like soap. I never ever go for wine. In regard to whisky, Rye, no, Bourbon it's okay, not a huge fan of the hillbilly stuff. Love scotch. None in the house, no temptation.

Third, I'm sharp as a tack on the weekends.  I have a list of things I want to get done and workouts I want to do, and I bang them out. So much energy.

Fourth, back to the diet piece.  How often do you hear people say, "I'm so good during the week and blow it on the weekends."  Well let's say you eat 2500-3000 calories a day.  And the average recommended moderate dose of alcohol for a male adult is 15 units per week.  150 calories per drink x 15, is 2,250 calories.  About a full day of eating that you have to stave off before you can even start losing weight.  And let's face real facts. we drink pints of beer, at least doubles of liquor and no person fills only five ounces of wine.  So in reality, if you hit it good, throw the mixer in of tonic water or coke, It's more like 3200 calories plus.  Your metabolism can't keep up with that.  It's a stupid game to play.  Like blackjack 1 on 1 with the evil Asian dragon lady dealer.  You may win a few rounds, but you'll be walking away without success.

I've noticed the ACV helps with the joints, my soreness in my right knee is non existent, even doing lunges!

I'm done with the fasting and the cold showers. And when I mean fasting, I mean 40 hours.  I'll go until dinner without eating from time to time, but it's because I get busy and am not going to eat lunch at 3:30.  16 hours is not a fast, i always skip breakfast, mainly because I don't like it.  Black coffee at 7, ACV drink at 9/930, Coconut Water at 1030, Lunch, 12 30 -1, Protein shake at 3, Dinner.

Workouts, 6 days a week
Day 1, 5 x 5 Double Military Presses alternated with Rows, Double Front Squats alternated with Double Swings.  Turkish Getups and 100 swings

Day 2 Turkish Getups, 100 swings, 12 minutes of carries, 10 hill sprints

Day 3 5 x 5 Deadlifts alternated with lunges, 88's for deadlifts, 55's for lunges, go to the gym, chest  (Dips, and machine presses flat and incline) and light back work (Pulldowns and Rows, focus on form not grip to aggravate elbow) at the gym

Day 4, Same as day 2, 15 minutes Reverse Getups, 55 instead of Regular TGU's  First time I finished, heart rate was over 200

Day 5 One arm seated Kettlebell Press, 45 lbs, 5 x 5 Row 5 x 5, Jog 4-5 miles

Day 6 Double Kettlebell Front Squats, 70's, 10 sets of 5 alternated with Double Swings 70's 10 x 10

Day 7 off

Each week add one more rep to the sets, 5 x 6 vs 5 x 5. Once you get to 5 x 8 wave back to 5 x 6 and start over again.

For the double presses, I've moved to 70's and doing 10 sets x 2.  I like these workouts, they're all done in under an hour, and are good for total body strength.

The month of October looks like it will be a good challenge.  I have to go to San Francisco for business for the whole week of Columbus Day, then might have to go back there again the next week for 2 days. Finally, have a golf vacation at my buddy's house in Asheville, NC for the week AFTER that.  Looks like no Toronados for Pliny the Elder, or the Buena Vista for Irish coffee for me.  I'm fine with that.  There is nothing worse than having to be in all day meetings at 8 AM bleary eyed with the liver in overdrive. I'll get my workouts in.  The hotel near Union Square where I'm staying has a great gym and there is an awesome kettlebell gym on Van Ness a mile away.  That is, if I survive walking through the Tenderloin.

For benefits of ACV, Turmeric, Coconut Water, just do a search on it.  There are plenty of articles.

10,000 Swings in 10 Days the Sequel

Last September, I did the 10,000 swings in 10 days challenge.  As tedious and boring as this sounds, the immediate results of increased muscle in the traps and arms, trimmer waist, tighter glutes and reduced fat were worth it.  It's a shock cycle that, can't be done all the time, but once or twice a year is good.  Entering July and still carrying some winter weight it was put up or shut up time.  Last Sunday I started it. As of this AM I've done 5,485 swings over 6 days.  Should reach 10,000 on the 4th, which will be the 10th day.  There was an accidental day off. I had to take my car to the mechanic to fix a seat belt and ran 4 miles home. My plan was to do the swings after work. A good friend came by instead at 5:30 and we had a couple of beers on my deck. Was healed of my "fuckititis" the next day.

The weights I've been using are 55, 62, 70 and 88.  All different rep schemes, two handed and one handed swings.  Last two days to catch up, I've done 1200, and 1285 swings.  The 1285 was with a 55 only.  On the 1200 day, I alternated work and swings.  Make a call, do a set, back and forth.  Did 330 with the 88 to start.  Yesterday did a ladder up to 40 and back down from 30.  Did one hand swings on even numbers, two hand swings on odd.  Took 83 minutes to complete.

What I've found the hardest part to be is the beating my hands take.  Not blisters or ripped skin, just hot spots on my fingers.  My 62 and 70 irritate my fingers the most, because of the grit on the handle.  For years, I've complained about the enamel on the handle of my 55's, but the smoothness doesn't irritate. 

To work through hand soreness while working out.  I've used a  hand towel and wrapped it around the handle.  My hands stay dry without having to chalk up too much.  I started yesterday with bandaids around my finger tips, gloves and a towel, but at about 300, the bandaids slipped off, and I discarded the towel and gloves.  Shaved down the callouses, with a pedi-egg, slapped some Cornhuskers' lotion on and played 18 with my son afterward.  No issues with my hands. Getting off the tee, with a driver, well that's an issue I'm working through. :) Is 230-250 down the middle too much to ask?  Parred 4 holes on back 9. 7 iron, 5 wood, 3 wood, driver once and it was a lousy drive, but made 2 great shots and hit a 20 foot putt to save my ace.

Results: Last time I did this, I lost fat, gained muscle but ate like a horse.  From a conditioning perspective, it's more endurance than a sprint.  Heart rate isn't going to 200, but a nice steady cardio beat of 150.  Kind of like a 6 mile run except using weights. This time, through 6 days, I have watched my diet, not fasted, had a couple of drinks and am down 6 lbs. in 5 days. It can also stave off any days of bad eating like tonight.  It's my parents 50th anniversary today!!!!!   We're taking them out to dinner tonight to Davio's. I'm having a nice steak or veal chop. 

I've added a little twist to my diet. Apple Cider Vinegar. Yes, that gross stuff that smells like my college roommate Leo's feet.  There are many health benefits to using it. Even Hippocrates recommended it.  I found this detox recipe that I take once a day. 
12 oz tepid water
2 TBS of ACV
Half a lemon squeezed
1 TSP of Honey, put in first w/
1/4 TSP of Cinnamon. Mix these 2 first, cinnamon does not dilute in water. You'll be sorry if you don't
TSP of Ginger
Few sprinkles of cayenne pepper.

Down the hatch.  Done this for a week.  What I've noticed, is it reduces bloat. I'm not as hungry for sweets. For example, my wife had her piano recital last night and I had zero interest in the cake or punch.  It doesn't taste terrible.  It's not great, but tolerable.  My friend Jenna drinks it first thing in the morning before Orange Theory, and swears it gives her energy and we both agree about the bloat.  I'll stick to coffee and drink it 20 minutes before my first meal.

The Apple Cider Vinegar acts as an alkaline and reduces acid and inflammation.  DO NOT DRINK IT STRAIGHT.  Dilute 2 TBS in 12 -16 oz of water.  I got the lecture from my cousin about my esophagus and how I had an ulcer in it before.  I heeded his advice.  He thinks it's a placebo.  I think it helps.  Between that and magnesium oil, I've had get your popcorn out like lucid dreams.  Especially when I put the oil on the soles of my feet.

I finished the TGU challenge from last time, didn't notice any difference.  As promised, I'm here to share with you kettlebell exercises I find useless or painful for me to do.

1. Sots Press Hold 2 bells in the rack, squat, now press them while you're in the hole.  Kills my upper back. Seated press, great, clean and press great, Sots, avoid it.

2. Windmill  Good for the hamstrings.  Wreaks havoc on the sacrum in my lower back on the right side. I used to do double 70 windmills, now can't do a single 55 without pain. Shelved.

3. Bent Press  Not a fan.  Old time strongman maneuver.  Don't see the point of bending sideways, flaring my lat, and tucking/bendng under a weight.  Dave Whitley wrote a book on it.  One that won't be receiving royalties from me.  Don't see the point of it. 

4. Push Press I've done them to press an 88.  What I've realized is they don't improve your press because you don't stay tight in the core when you do them.  I'll do jerks instead, which, in my opinion, are the most UNDERRATED kettlebell exercise.  Do a long cycle of jerks with double 24's for sets of 10 and let me know how you feel.

5. High Pulls.  See push press.  A learning movement that precedes the snatch. I'll do swings or snatches thank you.  Easier on the hands than the snatch.

Time to do my swings!  Happy 150th Canada Day, Happy 4th!