It’s Been Awhile, a Couple Months to be Exact, or Better Yet, an Entire Summer…

summertime

 

It has been a couple months since I last posted, so I am now committed to blogging more regularly.  I find that the exercise of blogging is therapeutic for my soul and psyche, and going long periods without, for me, has the same effect as lapses in physical exercise and lapses in creative expression; both of which I try to avoid going without for any prolong period.  So, what have I been up to the last couple months?  Actually we can say, what did I do this entire summer. Let’s see.

I have most importantly, spent quality time with the family in the form of a couple beach trips.

I have experienced my oldest daughter’s first summer in between the school year which has consisted of a variety of summer camps.  (Kudos to my wife for her stellar organization and scheduling skills and making this period seamless and smooth for us all!)

Next, I attended a college friend’s wedding and got to spend time with some other college buddies, and it was at my old NC mountain stomping grounds. It felt really good to revisit this terrain, and was both a beautiful wedding ceremony and scenery.

I got to take my daughters to their first concert, and their first live baseball game which they thoroughly enjoyed.  I also got to attend another concert with my wife that was on my music bucket list.

Speaking of music, I got to listen to a lot of good new music, and make some new music for myself and my best friend’s new project.  (congrats to my pal and the birth of his baby girl during this time!)

And of course, I’ve read a lot of good books, watched a lot good movies, and played some good video games these past couple months.

Finally, I tried to keep my physical fitness up, the whole time, in the form of regular, weekly gym sessions and pickup basketball.  The weather has been extremely hot and rainy so the outdoor activity has been very limited, but I have tried to compensate in the form of hard workouts, good nutrition, and supplementation.  As a matter of fact, these last two months I have been doing a form of fasting called time restricted feeding which I will blog about soon.  I feel really good, but we will see what the results are since I am in the process of my annual physical and blood work as we speak.

That about wraps it up, and it has been a very fruitful and enjoyable past couple months. I look forward to writing in detail about some of these things, very soon.

Workouts, Vacation, and Ruminations from the Last Two Weeks.

kettlebell pics

 

Managed 4 workouts over the last 2 weeks I was absent from this blog (3 at the gym and 1 at home).  2 of the gym workouts were at my new gym and focused on metabolic conditioning centered primarily around the crossfit box.  The third gym workout was at my old gym and centered around heavier compound lifting with H.I.I.T. sets between lifting sets.  The home workout was body weight focused with some cardio intervals and a lot of stretching and active recovery.  Also was able to get in some walking and body weight work while on vacation.

 

 

Spent 3.5 days at Emerald Isle on Memorial Day vacation with the family and with the in laws.  Perfect, albeit hot, and sunny beach weather and nice water conditions for three days.  Did have a real scare with my older English Bulldog on the way to the beach with the 3 hour drive. He managed to get severely overheated despite the AC conditions in our vehicle to the point where we had to make an emergency landing and cool him off and narrowly missed a fatal outcome.  He recovered and we took precautionary measures on the trip back and he is doing fine now.  The heavy rain on the way back helped and that rain has continued daily since Monday, 5/28/18, with today being Thursday the 31st!

 

 

 

In this time I was able to watch some sports, MMA and the NBA playoffs.  Most of these events were lackluster so I may not bother to write about them individually.

I was able to listen to great podcasts like Onnit with Paul Check part 2 and JRE with GSP, as well as great music like the new albums by Beachhouse and Pusha T.  I will probably write about those soon.

 

 

Workout Log 5/15/18 & 5/17/18

kettlebell pics

 

5/15/18- New Gym 9:45 PM- 11 PM

  • Home warm up and stretch (10 min)
  • H.I.I.T. circuits (5 min/around 50 calories each) beginning, in between strength training sets, and at end. **Rower, treadmill, cycle, battle ropes, turf wind sprints
  • Crossfit box total body strength training including bodyweight excercises, kettlebells, dumbells
  • foam roller at the end (total body)

5/17/18- Home Workout 10 PM – 11:45 PM

  • Inversion table
  • Plyos
  • versa climber circuit (5 min total/1 minute interval all out)
  • Dumbell and body weight excercises
  • shadow boxing/kickboxing  (5, 3 min rounds)
  • Yoga/ stretching
  • Foam Rolling

Workout Logs 5/8/18 – 5/13/18

gym image

 

 

5/8/18

Home stretch and foam roller

Gym 10:20 PM to 11:30 PM

  • Total body (body weight focused)
  • H.I.I.T. (5 min sets) at beginning, in between strength training sets, and at the end of workout on treadmill, cycle, and battle ropes (20 min total)
  • foam roll and stretch to end workout

5/10/18

**Tried out and signed up to new gym with many added capabilities and equipment.

Gym 5:30 PM to 6:30 PM

  • Crossfit box workout including kettlebells and TRX (total body)
  • Interval cardio before, between, after strength training including rowing, cycling, and treadmill (25 mins total/5 min sets each)

Home stretch and foam roll

5/12/18

Outdoor basketball drills and shoot around (30 mins in the morning at around 10 AM)

5/13/18

New Gym (12:30 PM to 2:20 PM)

Home stretch and warmup

  • H.I.I.T. cardio rowing (5 min sets) beginning, in between, and at end of strength training sets.
  • Total body strength training focused on legs with heavy weights.
  • Basketball drills and shoot around (indoor gym) for 30 mins after workout

 

Workout Logs: 5/1/18-5/6/18

kettlebell pics

 

5/1/18- Gym (10: 20 PM to 11:25 PM)

  • Home warm up stretching and inversion table
  • Total body strength training ( compound/body weight focused with heavy dumbell sets)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/3/18- Gym (10 :30 PM to 11:30 PM)

  • Home warmup (foam roller)
  • Total body strength training (compound, heavier weights, and stretching)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/5/18- Home active recovery (foam roller and stretching)

5/6/18- 30 min outdoor basketball drilling and shoot around

Workout Logs 4/21/18 – 4/27/18

 

gym image

 

I decided to keep this in the very brief, multi days format from last time.

4/21/18 :

  • 5 on 5 outdoor Full court basketball (2.5 hours total)

4/22/18 :

  • Yard work (4 hours total)

4/24/18 :

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (body weight and hi rep total body focus with interval cardio between each 2 strength training sets) 1.5 hours total

4/26/18:

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (heavier weight compound lower body excercise focus with interval cardio between each two strength training sets) 1.25 hours total

Workouts 4/14/18 – 4/19/18

kettlebell pics

 

**Since I was unable to record the exact details of my workouts during this past week, I thought I would try something new and just simplify things by recording a very brief summary of my workouts during this time.

  • 4/14/18 – Full Court Basketball Outdoors , 5 on 5 (around 2.5 hours total)
  • 4/15/18- 3 mile green way hike around lake with family
  • 4/17/18- Gym (strength straining- lower weight and body weight/higher rep focus with interval cardio at beginning, middle, and end)
  • 4/18/18- Active recovery (very light and including foam roller)
  • 4/19/18- Gym (heavier weight lower body focus and TRX full body, and also interval cardio at beginning and end)

Time’s Up, (Age and the Athlete)

hourglass

 

At UFC on Fox 29, a battered and bruised, long time MMA favorite Carlos Condit was choked unconscious.  The former champ found himself the loser of his last four fights and questioned himself post-fight on whether he “still had it or not”.

On the same fight card, a young, dangerous prospect and title contender, Justin Gaethje headlined the card against a long time, surging veteran and fellow title contender, Dustin Poirier and they put on an instant classic.  It ended violently for Gaethje and in his post fight loss, he explained how he is not in it for titles but in it to put on a violent show for the fans and that based on this mentality, he has about 5 more fights left in what is a relatively young career.

On the hardwood of the NBA playoff basketball court, a resurgent Dwayne Wade, once again reunited with the team synonymous with his soon to be hall of fame career was able to go back in time to his athletic prime and single-handedly  carry his team past a surging young Sixers squad that had a ton of momentum and had not lost in over a month.

I was always fascinated with the affect of age on high level performance, especially when it comes to athletics.  Diminished physical, athletic ability with age is an inevitable reality for the athlete.  At the highest professional level of sports, the difference between winning and record setting, is incremental and even fractional.  It’s somewhat redundant, but diminished physical abilities with age affect an athletes ability to perform at the same level as in their prime as well as maintain their position as an elite performer, record holder, or even a victor in competition.  How much of this is the physical degradation of the athlete versus the mental aspect of the athlete when it comes to age?

Is the youth and vigor that leads an athlete to be aggressive and attacking vs cautious and calculated what causes the athlete to lose their position on top of their sport?  There are countless examples of the old athlete channeling the youthful mentality and energy on a given night and performing as if in their athletic prime, i.e. the aforementioned Dwayne Wade.  Perhaps the bigger questions is how frequently can this be channeled and how sustainable is it for the aging athlete?

Since flow states of peak athletic performance seem to be achieved instinctively and subconsciously, is it possible for the aging athlete, despite their compromised physical attributes, be able to deliberately get into this peak state at a moments notice and sustain it for long periods of time, or as long as their physical body will allow barring catastrophic injury?  When we see an athlete like Carlos Condit on what appears to be an athletic down slide and facing brutal consequences, is it because his physical gifts are so compromised that the results are inevitable against younger competition, or is this a mental state that has the aging athlete consciously acknowledging the diminished gifts and as a result conceding defeat before each contest takes place?

Does a guy like Gaethje solve the aging athlete dilemma?  He has decided to fight with an unbridled intensity and violence like sort of a young hungry animal, regardless of the stage, the opponent, or the circumstances.  His priority is not a victorious outcome or sporting prize or accolades, but rather recreating this intensity with each contest. This mentality is to the point where he realizes he is on borrowed time or has a limited window to sustain this approach, or “five more fights” as he said.  If he makes good on his goal it is an approach and mentality that is counter to that of the conventional aging athlete.  The conventional aging athlete’s mind set and approach seems to be to get into  a peak state and channel their youth for select moments depending on the stakes at large and their current compromised, physical state.  This puts the the aging athlete in a precarious spot as far as when they can channel this youthful performance and at what cost. Gaethje’s philosophy removes the arbitrary and unpredictable nature of the conventional aging athlete’s approach by believing that there is a limited window in which the athlete can consistently sustain peak performance so that the performance will only take place within that window and not after that window closes.  This is an interesting philosophy that is a pure, honest assessment of what the athlete is and what the athlete will be capable of, nothing more or nothing less.  It avoids the delusion and denial that is prevalent with many aging athletes about where they are athletically in their career and what they are capable of at an advance age and which many times leads to tragic results.

Seeing a guy like Dwayne Wade defy age and critics and channel his prime self is something to behold and addresses one of the fundamental appeal of sports,which is seeing someone physically defy the odds.  At the same time, seeing a guy like Gaethje who knows the limits of his ability and chooses to approach it with wreck less abandon is equally fascinating.  Regardless of which philosophy the athlete believes and which approach they choose to take, the affect of age on the athlete can’t be denied and inevitably age becomes the athletes biggest opponent.

Workout Log 4/12/18

kettlebell pics

 

Late Afternoon Run (5:40 PM to 6:15 PM)

  • Outdoor Run ( Walk/Sprint Intervals throughout. 2.35 miles total)

Pre-gym Home Warmup (10 min total)

  • Plyos
  • lacrosse ball therapy (feet focused)

Gym (10:20 PM to 11:30 PM)

  • Cardio Pyramid Circuit (6 min total Cycle)
  • Stretch Cage Circuit (total body)
  • Dumbbell circuit (heavy, progressive loading/compound exercises. upper and lower body)
  • Weight plate halos and calf raises in between dumbbell circuit sets.
  • Battle Rope Circuit (30 sec intervals 5 min total)
  • Rope pull down Circuit (30 sec intervals 5 min total)
  • body weight exercises (total body) between Rope Circuits
  • Push up bar circuit (push up variations)
  • Stack weight circuit (squats and curls with rope and increased loading)
  • leg stretches in between stack weight circuit sets

 

 

Workout Log 4/9/18

kettlebell pics

 

Home Warmup (20 min total)

  • lacrosse ball therapy (total body)
  • Plyo circuit

Gym (10:15 PM to 11:20 PM)

  • Cardio Circuit Pyramid (10 min total (5 min each cycle and treadmill)
  • swiss ball freestyle circuit
  • body weight excercises circuit
  • ballistic stretching circuit
  • kettlebell circuit
  • goblet squat set (progressive loading)
  • bench dip set between goblet squats
  • Cardio H.I.I.T. circuit (cycle, eliptical, treadmill (30-40 cal each station, 10 min total)

MMA Weekend Recap 4/9/18

 

In what some deemed the craziest week in combat sports history, especially for the UFC, actually ended up producing some very good action, all things considered.

Quietly behind all the UFC 223 turmoil and earlier in the week, boxing losing its biggest bout of the year due to a failed drug test, Bellator Budapest proved to be a good one two card of high level MMA and Kickboxing.  Seeing NCAA standout Ed Ruth make a dominant debut at 170, one weight class down, solidified the staple of high level wrestling recruits this organization is building upon.  The MMA portion was capped off with two former UFC standouts in Benson Henderson vs Roger Huerta.  Seeing former UFC lightweight champ Benson stay true to his word and come out aggressive after a shaky start in Bellator, was refreshing.  Benson seemed to channel his old self with forward aggression and a variety of attacks and had no problem finishing what seems to be a shop worn Huerta who was once literally the UFC posterboy and was the first MMA athlete on the cover of Sports Illustrated.  I am not back on the Benson bandwagon just yet considering his previous 3 uninspired fights in Bellator and the caliber of opponent in this bout but it looks promising.  As for the kickboxing card that followed the MMA card, seeing Raymond Daniels continue to be a living video game is always a good time.  It only leads me to wonder, can and will he do it in MMA one day?

UFC 223, where do I begin?  What started as a cancelled lightweight title fight and climaxed with Connor Mcgregor battling a bus and ultimately becoming the culprit for 4 fight cancellations, UFC  223 was entertaining for what it ended up being.  Talks of Khabib being exposed after putting a one sided beating on a fringe top ten contender on a 24 hour notice and being in the middle of all the pre-fight turmoil is ludicrous.  He proved his dominance even more so considering the circumstances.  The best part of the night was the championship rematch between Thug Rose and Joanna Champ, I mean “former champ”.  In a very close back and forth bout that came down to the fifth round, both ladies came out winners since Joanna proved she could bounce back from a devastating KO in their first bout and Rose proved that the first fight was no fluke.  Both are a few fights away from a rubber match and solidified what is a new formed rivalry.  Due to the loss of 4 fights on this card, many of which were ones to watch on paper, the rest of the night was not noteworthy but had some entertaining bouts, ie Herring vs Kerolina and Zhabib’s bout.

The biggest winner this week in combat sports is the fake combat sport, professional wrestling, or WWE.  Earlier in the week it was announced that WWE champ Brock Lesner was returning to the UFC, and former WWE champ CM Punks second UFC bout was announced.  Finally the week ended with Wrestlemania where standout UFC star and champ Rhonda Rousey made her wrestling debut and Brock winning the heavy weight belt.  Between Connors UFC bus melee which was so Pro Wrestling and the crossover between both sports’ starts, the WWE was back in the public spotlight after this week and not the one reeling from PR nightmares like UFC and boxing.

 

Workout Log 4/7/18

boxing mma image

 

Since the weather prevented my regular outdoors Saturday full court basketball, I had a home workout focused on high intensity and explosive cardio.

Home Workout Session (1:45 PM to 2:20 PM)

  • Heavy Bag circuit (Five, Three minute rounds with 1 min rest between each. 2xs boxing rounds, 1X kickboxing round, 1X close quarter striking and bag grappling round, and final 1X freestyle with all technique round)
  • mat wrestling and acrobat drill circuit
  • inversion table