Well, it's over. I completed the workout last night at 7 PM after an exasperating day. I had a choice at 6 PM with the black cloud of doing 1000 swings over my head. I could have skipped a day, or work out my aggravation. I chose the latter. Parenting teenagers can be quite the challenge.
The Workout: Used a 62. Hands had healed by the time I got to the workout. Did 6 x 6 for Goblet Squats, one set before each 100 swings for the first 6 sets. Did 740 two hand swings, 260 one hand swings in 61 minutes. Didn't use a timer just turned on the TV, watched sports shows and swung away. Last 500, I did, a ladder of 10,15,20,25,30,35,40,45,50 then back down. Done.
The Diet: Yesterday had scrambled eggs,with cheese, turkey kielbasia and an orange for lunch, a protein shake at 4 PM with an apple, peanut butter, milk and coconut oil. Wasn't hungry after the workout, just skipped dinner.
Weight: 186.8 -3.6 Waist 35.5 down 1.5
Feedback: I always felt the swing was overrated and preferred to do the snatch. I've really come around on the swing. It's simple to learn and effective. If you do it the right way, your back shouldn't even come into play. I've noticed my shoulders and arms are more defined after 10 days. I've definitely lost fat. My pants are a lot looser. You will be hungry doing this workout.
My grip increased, sets of 40 and 50 with a 70 were easy. I can do sets of 40-50 with the standard, 55 all day long. 1000 swings can seem daunting, but it's basically an hour. I had zero soreness at the end other than my hands, no back issues, nothing. I'd rather do this than farmer's carries. Just my preference.
I've read where the body adjusts and you start getting diminished returns with the swing. I don't know if I agree with that. Would I push it and do another 10,000? No, I think that would be overtraining and too much of a good thing. This is more of a shock cycle. However, I think, you need to do at least 300-400 swings to get any real results. I would compare 100-200 to jogging a mile or 2. 300 swings can easily be done in 15-20 minutes with a moderately heavy weight.
I didn't even think it was that tedious. Not as boring as the Russian Bear. Nothing is as boring as the Russian Bear, or German Volume Training.
Make sure your form is locked in, you're mentally ready and you take care of your hands. You MUST take care of your fingers and callouses. I did use fingerless gloves, wrap a layer of a towel around the handle and chalk when I started sweating. Don't do this with kettlebells that have rough handles.
What's next? Day off today obviously, going to try and lock down my diet. A lower volume heavier approach with presses, like a 10 x 3 and a 10 x 5 for squats. Start doing more hill sprints, vs jogging.
Thursday, September 29, 2016
Tuesday, September 27, 2016
10,000 Swings in 10 Days, Day 9
Number 9, Number 9, Number 9...
9,000 Swings officially in the books, 1,000 to go. I hit the wall today. Not the I'm going to quit wall, but more like, I can't wait for this 1,000 today to be over.
Weight: Woke up this morning feeling light, I figured, an omelet, last night, a 3 mile walk playing golf, 185 right? Wrong 188.2, up 1.6 lbs. Measured my waist around the navel, 36, it went down an inch, so I didn't care. Holding water, no big deal
Diet: Drank a lot of water today, to get rid of the water. At 12:30 had an omelet 3 egg, 3 egg white with 2 oz of steak, peppers, onions, broccoli, spinach and mushrooms. Had a tablespoon of peanut butter and a handful of raisins for a snack. Dinner tonight will be roast beef, salad and mashed potato. Not eating garbage, but not getting cheated.
The Workout: Today was rough. I decided to go heavy and just do a set of 50-100 every half hour.
Did 2 double 70 military presses and 2 rows before each round of swings. The first five sets, I did one hand swings with a 70, 25L, 25R. Then did 5 sets of 50 two handed swings with a 70. The handles on my 70's are a little rougher and gritty. Great for cleans and presses, not so great for 500 swings. My hands really started bugging me. Dropped down to a 55, which has an enamel on it and is a lot smoother. Did 100 one hand swings all at once, switching every 10 reps. Then switched between 1 hand and 2 hand sets of 20-30 until 900. The last 100 were broken in 2 sets. 50 two hand swings rest 30 seconds, 50 more. Done.
It just seemed to take forever and the heavier you go the rougher on your hands. 30 presses in sets of 2, weight was flying up. 30 rows, an afterthought to tell you the truth.
Sets of 50 have become really easy, even with a 70. Need to take care of my hands tonight. No blisters, just dry.
9,000 Swings officially in the books, 1,000 to go. I hit the wall today. Not the I'm going to quit wall, but more like, I can't wait for this 1,000 today to be over.
Weight: Woke up this morning feeling light, I figured, an omelet, last night, a 3 mile walk playing golf, 185 right? Wrong 188.2, up 1.6 lbs. Measured my waist around the navel, 36, it went down an inch, so I didn't care. Holding water, no big deal
Diet: Drank a lot of water today, to get rid of the water. At 12:30 had an omelet 3 egg, 3 egg white with 2 oz of steak, peppers, onions, broccoli, spinach and mushrooms. Had a tablespoon of peanut butter and a handful of raisins for a snack. Dinner tonight will be roast beef, salad and mashed potato. Not eating garbage, but not getting cheated.
The Workout: Today was rough. I decided to go heavy and just do a set of 50-100 every half hour.
Did 2 double 70 military presses and 2 rows before each round of swings. The first five sets, I did one hand swings with a 70, 25L, 25R. Then did 5 sets of 50 two handed swings with a 70. The handles on my 70's are a little rougher and gritty. Great for cleans and presses, not so great for 500 swings. My hands really started bugging me. Dropped down to a 55, which has an enamel on it and is a lot smoother. Did 100 one hand swings all at once, switching every 10 reps. Then switched between 1 hand and 2 hand sets of 20-30 until 900. The last 100 were broken in 2 sets. 50 two hand swings rest 30 seconds, 50 more. Done.
It just seemed to take forever and the heavier you go the rougher on your hands. 30 presses in sets of 2, weight was flying up. 30 rows, an afterthought to tell you the truth.
Sets of 50 have become really easy, even with a 70. Need to take care of my hands tonight. No blisters, just dry.
Monday, September 26, 2016
10,000 Swings in 10 Days, Day 8, 9/26/16
The Workout: Done early this AM, using a 55. Started by doing Turkish Getups of 10 each side with a 55. Did all 1000 swings two hand style. Trying to do 110 every 5 minutes. Finished in 47:19. Grip has significantly improved, started a new set at the top of each minute. Sets of 20-21, then in the 4th minute a set of 30. Walked 3 miles today while playing 9 holes. No hand issues at all.
The Diet: No fast today, had a protein shake, with apple, milk, almond butter and coconut oil for breakfast. Had one beer after golf with friends. Ate 4 slices of deli ham and 2 slices of cheese plus an apple for lunch. Had baby carrots and hummus for a snack. Dinner was a 3 egg 3 egg while omelet with ham, cheese, baby spinach, red kidney beans, broccoli and onion.
Drank a lot of water, shot a 47. Died on the last 3 holes.
8,000 down, 2000 to go.
The Diet: No fast today, had a protein shake, with apple, milk, almond butter and coconut oil for breakfast. Had one beer after golf with friends. Ate 4 slices of deli ham and 2 slices of cheese plus an apple for lunch. Had baby carrots and hummus for a snack. Dinner was a 3 egg 3 egg while omelet with ham, cheese, baby spinach, red kidney beans, broccoli and onion.
Drank a lot of water, shot a 47. Died on the last 3 holes.
8,000 down, 2000 to go.
10,000 Swings in 10 Days Day 7 9/25/16
Did not weigh myself in the AM. Fasted Saturday until we went to our friends house. Had some beer, wine, a lot of food and cookies. Sunday AM, I did an hours worth yard work and got to my swings at 1 PM while watching football. Kept it real simple. Used a 55 and banged the 1,000 out in 49:01. Did 500 one hand swings and 500 two hand swings. Nice and easy.
Fasted until dinner at 6:30. Steak, potatoes and grilled beets and a salad. Glass of Zinfandel with dinner and an Irish decaf coffee for dessert.
Scale reading Monday Morning: 186.6 -3.8 As I said really going to lock the diet down Monday, Tuesday and Wednesday.
Fasted until dinner at 6:30. Steak, potatoes and grilled beets and a salad. Glass of Zinfandel with dinner and an Irish decaf coffee for dessert.
Scale reading Monday Morning: 186.6 -3.8 As I said really going to lock the diet down Monday, Tuesday and Wednesday.
Saturday, September 24, 2016
10,000 Swings in 10 Days, Day 6 9/24/16
Diet: Yesterday, didn't eat until 5. had a couple of slices of deli turkey rolled around a piece of horseradish cheddar cheese, an orange then a handful of raisins.
Had 2 scotches, one before dinner one after and a beer with dinner. Yeah, broke the no alcohol pledge. Dinner last night was a bone in New York Strip, 2 fried eggs and a 2/3 bag of frozen asparagus boiled.
Social get together today, going to be a high calorie day.
Weight: 187.2 Going low carb, fasting and swinging heavy bells has it's advantages. -3.2 in 5 days with what could be called a mediocre diet, which after today will be tightened up Monday, Tuesday and Wednesday
I have no soreness at all, nothing, zippo. Hands are callousing, treating them with a pedi-egg and Cornhuskers Lotion a couple of times a day. Lately before this experiment, when I woke, my sacrum was a little tight. All the swings have loosened it. I haven't noticed it at all.
The Workout: Used the 61.6. Did Goblet Squats 1,2,3 over the first 600, 36. Did 500 one hand and 500 two hand swings in 60:28. 3 minute improvement. I honestly thought I was under an hour. First 200 were one hand swings, then 200 two hand swings. 10L, 10R, 15L, 15R, 20L, 20R for the one handed, 10,20,30,40 for the 200. Then I started doing a set of 10 swings every 30 seconds switching every 100 swings. Finally for the last 100, 2 hand swings, 4 x 25. Finished strong. Fatigued and sweaty. 6000 in the books, 4000 to go.
Did it at 2 PM in a fasted state from last night. Was busy this AM driving my son to work and cleaning the house top to bottom. Then picking him up. Tomorrow will probably be a heavy day with a light day on Monday.
Had 2 scotches, one before dinner one after and a beer with dinner. Yeah, broke the no alcohol pledge. Dinner last night was a bone in New York Strip, 2 fried eggs and a 2/3 bag of frozen asparagus boiled.
Social get together today, going to be a high calorie day.
Weight: 187.2 Going low carb, fasting and swinging heavy bells has it's advantages. -3.2 in 5 days with what could be called a mediocre diet, which after today will be tightened up Monday, Tuesday and Wednesday
I have no soreness at all, nothing, zippo. Hands are callousing, treating them with a pedi-egg and Cornhuskers Lotion a couple of times a day. Lately before this experiment, when I woke, my sacrum was a little tight. All the swings have loosened it. I haven't noticed it at all.
The Workout: Used the 61.6. Did Goblet Squats 1,2,3 over the first 600, 36. Did 500 one hand and 500 two hand swings in 60:28. 3 minute improvement. I honestly thought I was under an hour. First 200 were one hand swings, then 200 two hand swings. 10L, 10R, 15L, 15R, 20L, 20R for the one handed, 10,20,30,40 for the 200. Then I started doing a set of 10 swings every 30 seconds switching every 100 swings. Finally for the last 100, 2 hand swings, 4 x 25. Finished strong. Fatigued and sweaty. 6000 in the books, 4000 to go.
Did it at 2 PM in a fasted state from last night. Was busy this AM driving my son to work and cleaning the house top to bottom. Then picking him up. Tomorrow will probably be a heavy day with a light day on Monday.
Friday, September 23, 2016
10,000 Swings in 10 Days 9/21/16 Day 3
Last night, felt just the slightest acknowledgement from my hamstrings that, yes, you are being worked. Not real soreness, just a little fatigue. Hands feel good, though was a little tired this AM.
Weight:
189.8 down .6 I ate a lot at dinner last night, more than I wanted.
Workout
Split the workout into two phases today. This AM, I alternated double 70 military presses and rows in sets of 1-2 with a set of 20 swings with an 88 lb. kettlebell. Ended up doing 25 presses, 30 rows and 300 swings. Hands felt good, I did use fingerless gloves in order to chalk my hands with out frying them. Took my time, more get the reps in with a heavy weight vs. anaerobically. Then started doing 100 swings hourly with a 70 in a grease the groove style
1st hour, 25,25,25
2nd hour, 34,34,32
3rd hour, 50, 50
4th hour 50, 50
Diet:
Broke 15 hour fast at 10:45 with a 5 egg omelet with spinach, 2 slices of horseradish cheddar cheese and 4 oz. of light turkey kielbasia, had 2 tablespoons of peanut butter for a snack at 1 PM. Had a couple of slices of cold cut turkey and a handful of raisins at 5
Weight:
189.8 down .6 I ate a lot at dinner last night, more than I wanted.
Workout
Split the workout into two phases today. This AM, I alternated double 70 military presses and rows in sets of 1-2 with a set of 20 swings with an 88 lb. kettlebell. Ended up doing 25 presses, 30 rows and 300 swings. Hands felt good, I did use fingerless gloves in order to chalk my hands with out frying them. Took my time, more get the reps in with a heavy weight vs. anaerobically. Then started doing 100 swings hourly with a 70 in a grease the groove style
1st hour, 25,25,25
2nd hour, 34,34,32
3rd hour, 50, 50
4th hour 50, 50
Diet:
Broke 15 hour fast at 10:45 with a 5 egg omelet with spinach, 2 slices of horseradish cheddar cheese and 4 oz. of light turkey kielbasia, had 2 tablespoons of peanut butter for a snack at 1 PM. Had a couple of slices of cold cut turkey and a handful of raisins at 5
10,000 Swings in 10 Days, Day 5 9/23/16
Great time at the tailgate last night, met my buddy who was up from Florida at the game. We were like Mick and Keith or Roger and Pete, never saw each other until we got to the seats. Tailgate consisted of one meat course after another, chips and beer. So, what was a cheat meal?
The Tailgate Gluttony At It's Finest
6 beers, 4 Coors Original, 2 Miller Lites. Before game over 3 hours.
Potato Chips and Onion Dip
Buffalo Wings
A small slice of kielbasia
Grilled chicken breast in lemon, olive oil and garlic
Grilled lamb gyro (Awesome)
And the best of it all, you ever had Bacon Explosion? Holy cow. It's like grilled sausage meat loaf wrapped in bacon. Yeah, throw some some cole slaw on the bulkie roll as well.
Man, was I full on the walk into the stadium. Felt like Thanksgiving, in a good way.
Walked back to the car and had a coke on the ride home.
Did not weigh myself. You might say, Why? Don't you want the truth? No it will discourage me and I'll say screw it. It's not a correct number, it's all water weight.
The Workout
1/2 way home. Best one I've had so far, but took me over an hour and twenty minutes. All two hand swings. Put 5 kettlebells side to side 88, 2 70's, 61.6, and 55.
20 Rounds
Clean and press double 70's once then row them. put them down. Immediately grab the 88, do 5 swings, then a 70, do 10, than a 61, do 15, finally the 55, do 20. No rest, 50 reps.
However, the next round, 10 swings @ 88, 5 swings @ 70, 20 swings @ 61, 15 swings @ 55.
Then 20 swings @ 88, 15 @ 70, 10 @ 61, 5 @ 55
Finally 15 swings @ 88, 20 @ 70, 5 @ 61, 10 @ 55. So changed the rep scheme.
Ended up being 250 reps of each.
The Diet:
Worked out in a fasted state, currently at 20 hours of a food fast. I did drink a Coke around 11:45. Plan on holding off until dinner. Going to grill a steak, have a salad and another green vegetable. Was holding a lot of water this AM as you might expect. Weigh myself tomorrow.
Mentally, this has not kicked me in the butt yet, but, I am a lake from sweating when I'm done. 5 down 5 to go.
The Tailgate Gluttony At It's Finest
6 beers, 4 Coors Original, 2 Miller Lites. Before game over 3 hours.
Potato Chips and Onion Dip
Buffalo Wings
A small slice of kielbasia
Grilled chicken breast in lemon, olive oil and garlic
Grilled lamb gyro (Awesome)
And the best of it all, you ever had Bacon Explosion? Holy cow. It's like grilled sausage meat loaf wrapped in bacon. Yeah, throw some some cole slaw on the bulkie roll as well.
Man, was I full on the walk into the stadium. Felt like Thanksgiving, in a good way.
Walked back to the car and had a coke on the ride home.
Did not weigh myself. You might say, Why? Don't you want the truth? No it will discourage me and I'll say screw it. It's not a correct number, it's all water weight.
The Workout
1/2 way home. Best one I've had so far, but took me over an hour and twenty minutes. All two hand swings. Put 5 kettlebells side to side 88, 2 70's, 61.6, and 55.
20 Rounds
Clean and press double 70's once then row them. put them down. Immediately grab the 88, do 5 swings, then a 70, do 10, than a 61, do 15, finally the 55, do 20. No rest, 50 reps.
However, the next round, 10 swings @ 88, 5 swings @ 70, 20 swings @ 61, 15 swings @ 55.
Then 20 swings @ 88, 15 @ 70, 10 @ 61, 5 @ 55
Finally 15 swings @ 88, 20 @ 70, 5 @ 61, 10 @ 55. So changed the rep scheme.
Ended up being 250 reps of each.
The Diet:
Worked out in a fasted state, currently at 20 hours of a food fast. I did drink a Coke around 11:45. Plan on holding off until dinner. Going to grill a steak, have a salad and another green vegetable. Was holding a lot of water this AM as you might expect. Weigh myself tomorrow.
Mentally, this has not kicked me in the butt yet, but, I am a lake from sweating when I'm done. 5 down 5 to go.
Thursday, September 22, 2016
10,000 Swings in 10 Days Day 4 9/22/16
Woke up this morning an hour earlier than usual on my own. Must be excited about the fact I'm 30% done with this. And I must say, until you start, staring down the barrel of 1,000 swings in a day can be daunting. No soreness this morning. My hands had a couple of hot spots yesterday but they seem to go away quickly.
Weight: 189.0 Still eating a lot. All this swinging makes me hungry, especially in the late afternoon early evening. Tonight will be a challenge.
Diet: Still eating too much, going to the football game tonight and leaving the house to tailgate at 4. All I have to bring is money for food. I have no idea what my friend is cooking. The best part of this is not having to unpack the car at 1 AM of greasy spatulas, condiments and leftover food out of the cooler. I'm going to try not to eat until I get down to the parking lot around 4:30. Again this is going to be my cheat meal. I have a social engagement Saturday night as well. I'll post the food log in tomorrow's entry.
The Workout
Started by doing 10 Turkish Getups on each side with a 55. Did 1000 swings with a 55 in 54:44. Did about 650 two hand swings and 350 one hand swings. Mostly sets of 10-20. Did one set of 60 and two sets of 40. I started by doing 2 hand swings at the top of each minute until my grip started fatiguing. Then went to one hand swings to rest the grip. Heart rate was 162 when I finished. Hands held up well as I put the bell deeper into my hand instead of fingers. Felt great no soreness at all. Just a lot of sweat.
Started by doing 10 Turkish Getups on each side with a 55. Did 1000 swings with a 55 in 54:44. Did about 650 two hand swings and 350 one hand swings. Mostly sets of 10-20. Did one set of 60 and two sets of 40. I started by doing 2 hand swings at the top of each minute until my grip started fatiguing. Then went to one hand swings to rest the grip. Heart rate was 162 when I finished. Hands held up well as I put the bell deeper into my hand instead of fingers. Felt great no soreness at all. Just a lot of sweat.
Tuesday, September 20, 2016
10,000 Swings in 10 Days 9/20/16 Day 2
Had one meal yesterday, spinach salad, quinoa and homemade buffalo chicken strips. The chicken probably wasn't the ideal thing to eat, but that's what was made and I ate a lot of it. For recovery last night, took a hot tub with Epsom salts.
Measurements:
Weight: 190.4. I actually guessed it right on the nose. Holding some water, I'm guessing.
Waist: Around the belly button. 37.0
Woke up, no soreness, fingers feel good, I shaved down callouses last night.
Workout:
Did 1000 swings in 63:33. 680 2 hand swings, 210 1 hand swings, 100 hand to hand swings. Also did 6 goblets squats per 100 swings for the first 600. Used a 28 kg bell (61.6 lbs) This is probably the best bell for me to use doing this. It was a challenge and I was breathing pretty heavy after 400. I also just breathed through my nose. Fingers, especially on my right hand, started getting hot around the big knuckle. I adjusted by wrapping the handle in a cloth hand towel to tone down the friction. Started 10, 15, 25, 50 then, by the end was just doing sets of 10-15. Grip didn't really get tested, I tried to swing explosively, but fatigue sets in. No tightness in back or hamstrings.
Diet:
2 cups of black coffee this AM.
Ate at 10:45 after a 15 hour fast. 3 egg, 4 egg white omelet with broccoli, spinach, mushrooms, peppers, onions, a slice of ham and 2 slices of horseradish cheddar cheese. Also popped a small piece of leftover chicken in my mouth while cooking. Used coconut oil to cook.
2 scoops of protein powder and water at 2:30
Had a tablespoon of peanut butter at 5
Dinner was the same as last night. I was hungry Chicken Quinoa and a salad.
Hands are feeling better in the evening. I'm going to do the swings later on in the day tomorrow to rest them. I will do some presses and rows in the AM. Do around 30 reps apiece. Ladder style an easy practice.
Monday, September 19, 2016
10,000 Swings in 10 Days Day 1
Welcome to my blog, post one. I've been using kettlebells for over seven years. They are the perfect fitness tool for me. In that time, I've belonged to a gym and did barbells, I've been a runner and played soccer and basketball. What I love about them is the metabolic effect you get using them. You're strength and conditioning all in one place.
For the past month I've been doing an Escalated Density program every other day with double kettlebells and finished this week. Made good progress and decided to change to a less demanding lifting program. I did the strength portion of my workout of presses and rows today and when I was finished, came across this article from T-Nation.
https://www.t-nation.com/training/ten-thousand-swings-to-fat-loss
I've done a 10k swing workout before, but it was 500 swings a day and I did it in 20 workouts. Didn't really see much of a change in anything. What interested me about the 10 days was the changes in the people who participated. Figured let's see what happens. Doing this will lock me in and it's only 10 days. 20 days was too long. What's the most its going to take an hour tops?
My diet hasn't been great lately. I traveled down to Austin, TX last week on business and basically jacked my cholesterol over 500 I would guess. Brisket, ribs, sausage, bone-in rib-eye, jalapeno macaroni and cheese. Fasted for 42 hours to get rid of the bloat. Yesterday wasn't pretty either, played in a golf tournament, had beers and ate a lot after. Weight's probably around 188-190. Have had it as low as 182 this summer, been hanging around 187 for the most part since I got back from vacation in late August.
The older I get, the more I realize you can't out work a bad diet. If diet is 80% when you're younger, I'll say it's 85, probably closer to 90% when you get in your mid to late 40's. Also, I'm starting to think about blood pressure and cholesterol. So I want to watch my diet more.
Here's the good news, from a fitness perspective, I'm in kick-ass shape. I did a metabolic kettlebell program in July/August with double 45 bells, and it involved a clean and jerk chain that was heinous. Last week the second half of the EDT workout was double 70 squats alternated with double swings. 48 squats and 72 swings in 15 minutes will test your mettle. I'm also running 2-3 times a week because it's nice out and I'm enjoying the weather. I've run as much as 7.75 miles 2 weeks ago and pretty much averaged 4-5 miles through steep, hilly terrain.
My only concern was if this was going to bother my lower back. Two hand swings usually don't but if I go high volume with one handed, it will bark from time to time. I'll be mixing in 1 hand, 2 hand, and hand to hand. All different rep schemes.
About the swing. I like it as an exercise but think it's overrated. I'd rather snatch, but that can be WAY too rough on your hands, even with good form. 18 months ago, I did a stupid workout of snatching a 35 for reps of 7-8 every 15 seconds for 40 minutes. That brought on nice case of tennis elbow that took 4 months to finally disappear. Now with the swing, it's good to focus on things you'd rather not do. My favorite swing workout is taking a heavy kettlebell and doing 10 reps of two hand swings every 30 seconds.
THE GOAL 9/19-9/28 10,000 swings in 10 days while eating healthy.
THE PLAN
1,000 swings a day for 10 days. Swinging anaerobically, not going through the motions. Using different size bells, starting with a 55, going up to an 88. Either broken out in 2 rounds of 500 or just straight up 1000. Plan on doing some presses with 70's, 3 x a week, about 30 reps. Maybe some goblet squats, Turkish getups to warm up, no heavy front squats, no running. I will blog every day to hold myself accountable.
POTENTIAL POTHOLES
Going to the Patriots game on Thursday night. Just chalk this up as a cheat meal. Maybe a dinner party over the weekend, but other than that free and clear.
DIET
The most important part. Will fast either 40 hours once or twice, or 24 hours three times in 10 days.
No bread or pasta. Limit sugar, even fruit, minimal dairy and only cheese. No alcohol,
WORKOUT ONE 9/29/16
I started today without weighing myself or really recording anything other than counting in my head. I used a 55 lb. bell. Only thing in my stomach was coffee and water.
I did it in two rounds of 500 broken up by 20 minutes picking my son up from school. I did 600 2 hand swings, 300 1-hand swings and 100 hand to hand swings. Mostly done in sets of 20-25. I did a couple of sets at 50, and I did 100 one hand swings continuously in sets of 10. 500 took about 25 minutes give or take. I rested until I felt like doing the next set. I wanted to do more sets of 50 and hopefully go for 100, however the sweat was dripping down my face and tickling my nose. It was not hard at all. My back didn't tighten at all, no soreness. It was like going for a 5 mile run.
I know this will get harder once I start using a 70 and an 88. My only worry is whether my hands will hold up. Toward the end, I could feel the callouses below my finger tips. They'll probably need to be taped.
I'll weigh myself in AM tomorrow as well as log my eating.
For the past month I've been doing an Escalated Density program every other day with double kettlebells and finished this week. Made good progress and decided to change to a less demanding lifting program. I did the strength portion of my workout of presses and rows today and when I was finished, came across this article from T-Nation.
https://www.t-nation.com/training/ten-thousand-swings-to-fat-loss
I've done a 10k swing workout before, but it was 500 swings a day and I did it in 20 workouts. Didn't really see much of a change in anything. What interested me about the 10 days was the changes in the people who participated. Figured let's see what happens. Doing this will lock me in and it's only 10 days. 20 days was too long. What's the most its going to take an hour tops?
My diet hasn't been great lately. I traveled down to Austin, TX last week on business and basically jacked my cholesterol over 500 I would guess. Brisket, ribs, sausage, bone-in rib-eye, jalapeno macaroni and cheese. Fasted for 42 hours to get rid of the bloat. Yesterday wasn't pretty either, played in a golf tournament, had beers and ate a lot after. Weight's probably around 188-190. Have had it as low as 182 this summer, been hanging around 187 for the most part since I got back from vacation in late August.
The older I get, the more I realize you can't out work a bad diet. If diet is 80% when you're younger, I'll say it's 85, probably closer to 90% when you get in your mid to late 40's. Also, I'm starting to think about blood pressure and cholesterol. So I want to watch my diet more.
Here's the good news, from a fitness perspective, I'm in kick-ass shape. I did a metabolic kettlebell program in July/August with double 45 bells, and it involved a clean and jerk chain that was heinous. Last week the second half of the EDT workout was double 70 squats alternated with double swings. 48 squats and 72 swings in 15 minutes will test your mettle. I'm also running 2-3 times a week because it's nice out and I'm enjoying the weather. I've run as much as 7.75 miles 2 weeks ago and pretty much averaged 4-5 miles through steep, hilly terrain.
My only concern was if this was going to bother my lower back. Two hand swings usually don't but if I go high volume with one handed, it will bark from time to time. I'll be mixing in 1 hand, 2 hand, and hand to hand. All different rep schemes.
About the swing. I like it as an exercise but think it's overrated. I'd rather snatch, but that can be WAY too rough on your hands, even with good form. 18 months ago, I did a stupid workout of snatching a 35 for reps of 7-8 every 15 seconds for 40 minutes. That brought on nice case of tennis elbow that took 4 months to finally disappear. Now with the swing, it's good to focus on things you'd rather not do. My favorite swing workout is taking a heavy kettlebell and doing 10 reps of two hand swings every 30 seconds.
THE GOAL 9/19-9/28 10,000 swings in 10 days while eating healthy.
THE PLAN
1,000 swings a day for 10 days. Swinging anaerobically, not going through the motions. Using different size bells, starting with a 55, going up to an 88. Either broken out in 2 rounds of 500 or just straight up 1000. Plan on doing some presses with 70's, 3 x a week, about 30 reps. Maybe some goblet squats, Turkish getups to warm up, no heavy front squats, no running. I will blog every day to hold myself accountable.
POTENTIAL POTHOLES
Going to the Patriots game on Thursday night. Just chalk this up as a cheat meal. Maybe a dinner party over the weekend, but other than that free and clear.
DIET
The most important part. Will fast either 40 hours once or twice, or 24 hours three times in 10 days.
No bread or pasta. Limit sugar, even fruit, minimal dairy and only cheese. No alcohol,
WORKOUT ONE 9/29/16
I started today without weighing myself or really recording anything other than counting in my head. I used a 55 lb. bell. Only thing in my stomach was coffee and water.
I did it in two rounds of 500 broken up by 20 minutes picking my son up from school. I did 600 2 hand swings, 300 1-hand swings and 100 hand to hand swings. Mostly done in sets of 20-25. I did a couple of sets at 50, and I did 100 one hand swings continuously in sets of 10. 500 took about 25 minutes give or take. I rested until I felt like doing the next set. I wanted to do more sets of 50 and hopefully go for 100, however the sweat was dripping down my face and tickling my nose. It was not hard at all. My back didn't tighten at all, no soreness. It was like going for a 5 mile run.
I know this will get harder once I start using a 70 and an 88. My only worry is whether my hands will hold up. Toward the end, I could feel the callouses below my finger tips. They'll probably need to be taped.
I'll weigh myself in AM tomorrow as well as log my eating.
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