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!
