Goblet Squat & Kettlebell Swings

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The unending Joy of getting back what has been lost.

Once my hips started going south, I eliminated various exercises that caused pain. Then came the right hip replacement surgery and re-hab – and then the left hip replacement surgery on my other hip. The realignment of my hips put extra pressure on my knees and a new pain arose.

My mistake: delaying the surgeries and allowing the pain to prevent me from doing various exercises.

Here I am getting back at it. I’ve been trying to phase in Goblet Squats and Kettlebell Swings. both have been less than thrilling – until this morning.

Did the Goblet Squats with increased weight, deeper squat and more reps than I’ve been able to do. With – Less Pain.

goblet squat

Did Kettlebell Swings with increased weight, better form and more reps than I’ve been able to do. With – Less Pain.

kettlebell swing


Summer 2017 52DC Ends – the Fall Challenge Starts


The Summer 2017 52  Day Challenge has ended. 

Here are my Final Numbers:

Clean Eats: 100/104/96 (104.17%) 
Resistance Training: 22/20 (110%) 
Cardio Training: 22/20 (110%) 
Personal Goal 1 (Push-ups): 2600/2600 (100%) 
Personal Goal 2 (Chin/Pull-ups): 1150/700 (164.29%)  

I managed to up my chin/pull-ups to 3 sets of 15. A set is 10 Chin-ups then 5 Pull-ups repeated 3 times. I’ve started mixing in push-ups and dips between the chins and pull-ups. I do this 3 times a week mixed in with the cardio machines.

I have a couple of “events” coming up which will impair my time in the gym, so I am lowering my goals just a bit for the next Challenge.

The Fall 52DC starts on August 9th. Check out the Announcement

Are you and your friends preparing for 5/10ks, Marathons, Triathlons, Tough Mudders, Spartans, etc… Form a Team-In-Training as part of this Challenge. This Challenge will help your Team be prepared for the big event.

Had a follow up exam with my Surgeon. Looks like I will eventually need a left knee replacement. Not gonna happen quickly – I am still rehabing the left leg. In this next Challenge, I need to focus on strengthening my left leg abductor muscle and get my Iliotibular band stretched and loosened. Have a script for PT – just have to find the time to get there.

Cuban Press

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Years ago, I managed to mess up my right Rotator Cuff. Did that from a wide, palms forward pull down trying to work my way up to a pull-up. That ended any attempt at pull-ups and chin-ups along with a lot of other movements.

I came across the Cuban Press as a method of rehabing the right shoulder and strengthening both shoulders for a time I could get back to focusing on pull-ups. Started out with 2 pound weights – yes – almost air – but damn necessary starting point. I am now at 15 pounds – will not go higher – at least not at this point. Took years. Now I am doing pull-ups mixed in with my chin-up sets. No pain in the shoulder. 🙂

I also have my wife doing them as part of her continuing rehabilitation from a severe stroke.

Did them this morning. I just sat down at the computer and came across this Cuban Press Facebook post from Men’s Health. Check it out. Add this to your program.