Kettlebell Burn Extreme Reloaded Week 1 Day 6

Weight: 186.6 
Leptin levels are getting reduced, time for a cheat day!  Except that's not until Sunday.  Mentally, I'm pretty locked in right now, so I can hold out 3 more days.   It will be the normal eating day of carbs that I would have done on Day 5.  For tomorrow, I'll do the first of Week 2 PSMF, Saturday, the first normal eating day of week 2, and then blow it out on Sunday.

Blood Pressure: Didn't take


Diet:
4 meals with carbohydrates.  The last 2 days, I've started with a scoop of protein with water and ice early in the day.  This has worked well for me, taking any edge off.  A habit I think I will continue.

1 scoop of chocolate protein
Meal 1 + 2,  2 eggs with broccoli, 2 small slices of pork, black beans
Meal 3 Thick Pork chop, and a salad

Workout: Grinds Easy Day
Presses supersetted with Squats 55s# for presses, 70s# for squats.  As many sets of 2 in 25 mintues
15 sets 30 reps each

Recovery:
Foam rolling for 6 minutes, 3 minute cold shower

Was busy today helping my son get ready for college.  The good news was I was too busy to be hungry.  Didn't get my workout in until 650 PM which is extraordinarily late for me

Kettlebell Burn Extreme Reloaded Week 1 Day 5

Weight: 186.6. 
Expected, but happy that I gained only 1 lb. 2 days after a fast

Blood Pressure: 134/88 Heart rate 63
This was 24 hours after blood pressure medication was taken.  A good read

Workout:

Medium day of ballistics. Snatches with a 45# Sets of 20 left, rest 20 right.rest etc.
Goal was 200, 5 rounds.  Each set, I hit the fatigue wall around rep 13.  Last round, no rest between left and right 200.

Recovery:
Feet up deep breathing 8 minutes. Contrasting hot/cold shower 8 minutes

Diet:  

Protein modified sparing fast day.  NO CARBS.
Meal 1 A scoop of protein in water
Meal 2 A fistful of spoon roast and a salad with spinach, cucumbers, tomatoes onions, red pepper, feta, raisins, and wasabi peas in Italian dressing
Snack: Slice of deli ham
Meal 3 Pork chop, Roasted Green Beans, peppers and onions

Kettlebell Burn Extreme Reloaded Week1 Day 4

Weight: 185.6. 
Wait, what?  I believe it.  It's a false read but it's all water weight.  I got up twice last night to pee.  Just passing the 35 hour mark.  I was SO BLOATED from vacation. 8.4 pounds in 3 days.  It's been over a year since I've fasted this long.  It was not torturous but not exactly pleasant either.

The good news is I feel a lot better.  Starved the illness out of me.  I was weak, with chills, even though its 90 degrees.  My head is finally clear and time to get back at it.

Cheat day looks like it's going to be pushed off until Sunday.  Dinner at a friends' new house.  Seems so far off.

Blood Pressure: 124/88 66 HPM


Workout: Heavy day of Grinds, Presses and Squats 25 minutes, alternating sets of 3.  Using 55's for presses, 70's for squats.  Plan on eating before the workout, as I've had zero carbs since Saturday night.
11 sets 33 reps.  Rough Workout, still weak from being sick.  Was a grind, literally.  The lifts weren't bad, it was the heavy breathing in between.  Felt weak when I was finished


Diet: Broke fast after 36 hours.  Felt hungry and low energy.  1 scoop of chocolate protein and water. Not on the list, but wanted to ease my stomach back into it.  180 calories

Second meal, 3 eggs with spinach, broccoli, 2 slices of deli ham and pinto beans   It tasted glorious

Third meal, same but added a fistful of eye of the round from Sunday.

Fourth meal. Went to Red Sox game with my son last night, walked 1.5 miles from where we found street parking.  Rewarded our good fortune by buying sausage dogs for the 2 of us.  Mine had peppers and onions and Diet Coke.  Walked back to car 3 miles walking last night

Recovery: Foam roller for 4 minutes, meditation for 9 minutes cold shower for 6

Kettlebell Burn Extreme Reloaded Week 1 Day 3

Weight: 189.4

Still not feeling well, cold is still in my sinuses and has moved to my throat. Laryngitis, great.  Also, stomach is feeling foul.  Not in a diet way, more like flu.

Blood Pressure: 133/90 Resting heart rate 66

Update: 11:20 AM
I feel awful, it's 88 degrees and I have chills.  Decided to make my fast day today.  Rest and not do a workout.  I don't know about the cold therapy today.  I went from sweating profusely to being cold.

Recovery:  No cold showers today  Took a hot one. Turned water on, stuck my hand in and was like, No, not doing it.  I'll let the fast take care of the weight

Good news is by tomorrow, 1 fast will be in the books, 3 more to go.

Kettlebell Burn Extreme Reloaded Week 1 Day 2

Weight: 191.2 
Was definitely holding a lot of water.  I'm run down a little with a cold that I caught last Wednesday night.  Not feeling my best today.  Low energy, queasy stomach

Blood Pressure 129/92, Resting Heart Rate 61

Workout Ballistics:
55 lb. Kettlebell 20 minutes
One hand Swings.  20 Left, Rest, 20 Right Rest.
18 sets 360 swings
This was harder than I thought it would be.  In the original workout, it was Double Cleans alternated with Double Swings Ladders, 2,4, 6. The higher reps I believe is an improvement.

Recovery:
Feet up deep breathing 10 minutes.  Meditation 11:30
Alternating cold and hot shower, 30 seconds cold, 60 seconds hot.

Diet:
One chicken breast and Brussels Sprouts.  Two small slices of deli spiral ham
Dinner, Salad with light Italian dressing and 3 fists of grilled spoon roast.
One small chicken tender
2 glasses of scotch

I enjoyed the whisky while grilling the roast on the deck and reading the Sports Illustrated football preview.  I ate my first meal at 11:45 and dinner at 7:15, a pretty long stretch.  I had stayed busy.  The roast was too good to limit portions, but with no carbs, I figured I could eat a little more.  I figure I can be 90% compliant on the diet.  No one ever got fat eating a pepper or onion in a salad.

I'm trying to strategize the cheat and fast day.  I started the program on a Saturday, so those would fall on a Thursday and Friday.  Probably going to have to move them to the weekend due to going out to dinner during the weekend.  I'd rather get whatever I want at a restaurant if I'm going to spend the money.

Kettlebell Burn Extreme Reloaded Week 1 Day 1

8/25/18 Day 1

Weight: 194.0 
Waist Around Belly Button 37.5
Blood Pressure 128/98

Been a crazy summer.  3 vacations in 3 months and a complete lack of discipline at the table.  Workouts have been great, but you can't out snatch a bad diet.  So finally came home last night and after watching my weight creep up straight into my belly the past 4 months, it is time to do something.

I did Kettlebell Burn Extreme back in 2014 and lost 14 lbs. over 4 weeks. I used 70's for both grinds and ballistics.  However, in the last 4 years, as I've gotten older, I've lost strength.  70's were my 5 rep max, I can get them now for 2 on the press.  For presses, I'll use 55's, and for squats 70's.

The ballistics portion of the program used to be double swings supersetted with double cleans.  I used 70's.  I never was a fan of this part of the program and I'd have to tape my finger tips to avoid hot spots.  Well lo and behold, Geoff Neupert created a reloaded program and instead of swings and cleans, you do high rep one hand swings and snatches.  Take your 40 rep one hand swing bell and your 30 rep one hand snatch bell.  That would be 55 and 45 lbs. respectively and alternate days.  One day as many sets of 20 swings as possible.  The next ballistics workout, as many sets of 20 snatches as possible.  Rest between hands, to stay as explosive as possible.  I like this piece.

As always, the diet will be the worst part.  3 carb days, two protein sparing modified fast days (AKA no carbs) one cheat day, one 36 hour fast.  The PSMF days are the worst for me.  I would rather fast then eat 1500 calories with no carbohydrates.  However, I have also fallen out of the practice of fasting, so this is going to be a challenge.

The recovery methods of cold shower, cold tub, alternate hot/cold, won't be a breeze, but I notice if I do it, little 49 year old aches and pains go away.  It's summer, the cold recovery won't stink as much as in the dead of winter, when it was 1 degree outside and I was taking a cold shower. Say in 10 minutes.

First workout
Medium day grinds
Double Kettlebell Military Press alternated with Double Front Squats.
25 minutes Ladders of 1,2,3. 55's for presses, 70's for squats
I did 5 ladders of each and 1 rung of the 6th ladder.  31 repetitions total. Felt good and strong, my legs really felt the squats.

Meditated for 17 minutes.
Cold Shower 8 minutes

Diet
Meals 1 and 2
3 Eggs with Broccoli and 1/4 cup of oatmeal

Meal 3
2 Grilled Chicken Breasts 2 ears of corn  and Brussels Sprouts