Hello, Yeah It's Been A While....

Haven't posted in about 6 months.  Lot to catch up on.  All positive from a health perspective.

Kettlebell Muscle.  Completed the program with the 45's.  Only failure was week 6 heavy day (hungover) I finished it, but had to add a little more rest to complete the total reps

Then did the 30 workouts in 30 minutes program.  Only one I didn't do was Double Clean and Squat 10 x 10 with a minute rest in between.  I like my back the way it is.

Spent the last hours of my 40's in the chiropractor's office having my last adjustment.  All better haven't been in 5 1/2 months knock on wood.

Had a colonoscopy in March.  Men, get your colonoscopy done as soon as you're 50.  The prep is no big deal.  Found 4 polyps, on 16 mm.  All removed, back in 3 years.

Completed Geoff Neupert's The Long Haul from More Kettlebell Muscle.  Actually in weeks 7-9 tweaked the program.  Instead of doing the complex all at once with a 1:1 work/rest ratio which fried my grip and killed my deltoids, I altered it this way:

Medium Day Week 8
Double Snatch x 30 seconds
Press x 30 seconds
Squat x 30 seconds
Double Swing x 30 seconds
Rest 2 minutes repeat 5 rounds total

This would take 18 minutes to complete 5 rounds x 2 minutes and 4 rests at 2 minutes.
18 minutes x 60 seconds 1080 seconds.  Total exercise sets. 5 rounds x 4 = 20.
1080/20 =54 seconds.

Instead of doing the whole complex and suffering for 2 minutes, start a new set every 54 seconds.  Grip, less fatigued MUCH better/crisper reps and, you can beat the total time in the last set by going from squats to double swings.

Double Snatch 30 seconds, rest 24.  Press 30 rest 24.  Yes you have to keep an eye on the clock, but it's less than a 1/2 hour.  Heavy Day especially on week 9 for 6 rounds, still is terrible.

I didn't complete this program in 9 weeks, more like 12.  I've been on a plane every month since April.  Down to Florida for 2 weeks over 6, on Cape Cod for a week (yes, no fear of sharks, I swim), Boulder, CO for work.

I love working out in the summer.  I move out of the basement and work out in the garage and freestyle things.  I move away from any programs and make stuff up myself.

2-3 days a week, chest and back and a run at the gym.  Or walk to the gym and back home, or run outside for 3 miles.  When I was on the Cape, was banging out 5 miles a day, 9:25 miles.

The only issue is, I don't do snatches in the summer.  I like the skin on my hand the way they are thank you.  Too much humidity + too much chalk= blisters.  I'd rather play golf than snatch, thank you.

2-3 days a week, 28 kg bell.

Up to 5 rounds and ladders
One Clean then Press, Squat and Row ladders 1,2,3
Within 30 seconds do a set of swing ladders 10, 20, 30.  So for the 1 rep rung do 10 swings, 2 rep rung, 20, 3 rep rung 30.
Shake it out and skip rope, 50 jumps for 1 rung, 75 for 2 rung 100 for 3 rung as active recovery.

Yesterday, I dragged a 25 kg bell to the track at the local high school.  Same workout except instead of jumping rope, I jogged a lap around the track. Only did 3 ladders + a 2 rung.  Did Suitcase Carry for 1/4 mile.

I have found the 28kg is the perfect sweet spot bell for me.  Can press it for at least 6 reps on each side.  Swing it for 50.  Can snatch it if necessary.  15 get ups each side, but I haven't lied down on my garage.  I also like using single bells.  I think the asymmetrical load works well and there is more time under tension because you have to switch hands.

Next post will be about diet and health.

Kettlebell Muscle 8 Weeks Completed

Completed the 8th week of Kettlebell Muscle today.  On paper, the whole program looks manageable, but it can get nasty.  I've only failed to complete a workout on time once.

Week 6, heavy day.  6 rounds of Double Clean x 5 Press x 5 Squat x 5 Push Press x 5 Squat x 5 rest 90 seconds rest repeat.  I completed the first 4 sets, but it became, do I do 2 sloppy sets, or give it a minute longer and finish?  Rested the minute longer and it was still miserable.  I also point out I went out with some college buddies the night before for thirsty Thursday and I don't think that helped the cause.  Oh well.

The workout shifts for week 7-12. Sets are reduced for heavy and medium days and rest periods go up.  However, there is a little clean and press or clean and push press chain in the middle of it. I'm kind of torn about this.  The good news is cleaning the bell allows one to release the stress and fatigue of the rear deltoids of holding 90 lb. in the rack.  The bad news is cleaning bells tire you from a breathing perspective.

Last week doing my first heavy day, I was in for a rude awakening after the first set.  There were only 3 sets and able to rest 150 seconds, but my heart was pounding through my chest when I completed it, wondering how I would be able to do one more the next Friday.

For week 8, I decided to make one adjustments.  Do snatches outside of the knees.  I feel I can get a better hip snap.  I also decided to not panic and focus on breathing with each rep.  I've been battling a cold and laryngitis/cough the last two weeks.  Today for heavy day, I felt a little dread/anxiety going into it, but decided to just go down and bang it out.

After the first set, I knew I had it.  I was deliberate, taking about 85 seconds to do the set. Relaxing and releasing the bells quickly from the double snatch and clean and just focusing on good breathing and reps.

Was it easy?  Hell no, it sucked, I was still panting after 150 seconds, but not intolerable.  Weeks 10-12 the rest goes to 120 seconds stay tuned.

I've also not been taking days off.  I just can't work out for 12 minutes a day 3 x a week.  I've been extremely cognizant of my diet and have lost about 5-6 lb.  Still need to hack off more, but taking it slow.  I can't run because I have a little hip pointer in my right hip, so the diet needs to be pretty locked in.  

Week 5 Kettlebell Muscle Medium Day

Was traveling for business week of 1/7/19, in New Orleans.  I had to get some hotel workouts in and they had some light Kettlebells.  

1/8/19
Pat Flynn's The Helion 35 kg
3 rounds 20 minutes
2,4,6,8,10 without putting bell down
10,8,6,4,2 without putting bell down
2,4,6 completed 8 all swings

2 hand swing
1 hand swing, L,R
Thruster L, R

30 minute run, 3.18 miles

1/9/19
45 lb. bell
3 rounds of ladders, 5,3,2
L, R
Press x 5
Row x 5
Swing x 10

Press x 3
Row x 3
Swing x 15

Press x 2
Row x 2
Swing x 25

Swing x 50

300 swings, 30 presses and rows.  Quick and effective.

1/11/19
6 rounds using a 35
L,R
One hand swing x 5
Snatch x 5
Clean and Press x 5
Reverse Lunge x 5
Row x 5

2 mile run

1/12/19

Had a 1982 Universal set up.  Did stack the leg press.  Did drop set on leg extension
3 sets x 10
Lat Pulldowns
Chest Press
Pec Deck
Leg Extensions
Leg Press

3.1 mile run, 15 minute walk on treadmill, Rolling hills.  This was a good run, also got about 18k steps in touring New Orleans,

1/13/19
3.25 mile run, 20 minute walk Rolling hills.  50 minutes total.  Inspired me to join the gym for treadmill use.  I like zoning out listening to tunes and doing an easy run

1/14/19

Today is the day, I start getting serious about my diet for 2019, I swear!.  
Back to Kettlebell Muscle. 

Week 5 Kettlebell Muscle Medium Day

45 lb. Bells 
6 Rounds
Rest 90 seconds between rounds

Double High Pull x 5
Double Snatch x 5
Military Press x 5
Front Squat x 5

Completed, sets 5 and 6 were hard. I did all the reps with good form, on 5th rep of set 6, took 2 deep breaths in the rack before I pressed. It is getting difficult. I've done some More Kettlebell Muscle complexes where I found medium day harder than heavy because of the shoulder fatigue.  I have a feeling doing the extra set, 6 vs. 5 and doing high pulls and snatches first causes this. 

Could I have gotten a 7th set today?  Great question, I'm glad I didn't have to find out. 

Kettlebell Muscle Week 4 Heavy Day

Took Saturday off, Had 9.5 hours of sleep last night.  Woke up at 9:30 AM which is late for me.  If I sleep in, it's usually just past 8.  My wife does everything she can to wake me up.  Loud in the morning. Anyway, I overcame it.

Week 4 Kettlebell Muscle Heavy Day

Double 45 lb. kettlebells
90 seconds rest between rounds

4 rounds

Double Clean x 5
Double Military Press x 5
Front Squat x 5
Push Press x 6
Front Squat x 5

9 minutes. I finished strong, but it was uncomfortable at the end. Glad it's over

Heading to New Orleans for a week for sales kickoff and then spending the weekend.  Plan on working out 4-5 days, but it will be more of the dumbbell sets, run 3 miles stuff, just to get rid of some energy from spending 8-10 hours in a ballroom listening to presentations.  People justifying their roles...

Kettlebell Muscle Week 4, Light Day

Banged this out in about 9 minutes.  The reduction in time from 120 seconds to 90 is a game changer.
No issue with the reps, just noticed I was breathing heavier and heart beating faster.

Double 45's
5 rounds, 90 seconds in between rounds

Double Swing x 5
Double Snatch x 5
See Saw Press x 5,5

Switched up which hand I started with, 3 on the right, 2 on the left.  Easy.

Going to do heavy day on Sunday, then a week off due to traveling. 

Kettlebell Muscle Week 4 Medium Day

Took yesterday off as a rest day and got 8 hours of sleep.  Was about 54 hours between workouts.  Diet was clean. 20 hour fast, 2 egg 4 white omelet with 2 slices of ham, broccoli florets and spinach.  Dinner was a salad and roasted vegetables

1/3/19
Week 4 Kettlebell Muscle Medium Day,
Double 45 lb. bells

Rest 90 Seconds Between Sets

5 rounds

Double High Pull x 5
Double Snatch x 5
Double Military Press x 5
Double Front Squat x 5

Took just under 11 minutes. Cutting the rest down from 120 to 90 put my heart rate in the stratosphere! 184 BPM at the finish.  

Got all the reps, fatiguing, but smooth. The High Pull and the Snatch pre-fatigue the rear deltoids before the presses.  Should be interesting on week 6 with 7 rounds....

Going to do easy day tomorrow and take Saturday off.

Kettlebelll Muscle Week 3 Heavy Day

Long time no write.  I quit Kettlebell Burn Extreme, because I wrenched the sacrum in my back doing the density training of presses and squats.  I knew I dinged it with about 3 minutes left in the program doing front squats with double 70's.  A month later, I started the Up and Over from More Kettlebell Muscle.  I used 45's and ran the program as a chain vs. complex. Day 3 of that program was a memorable type of nasty, once the rest periods were reduced to a 1:1 ratio. I did interrupt the program for 12 days and did the 10k swings in 10 days program during Thanksgiving week.

Found the complete workout to the original Kettlebell Muscle by Geoff Neupert on Reddit's Kettlebell subthread.  The book is no longer published and impossible to find.  It is recommended you start light, lighter than you think with at least bells you can handle for 10 reps on the press.  I tested my 10 rep max on the press and did 13 with the 45's with a couple left in the tank.  I decided to TRY and run it as is laid out, with 4 days off a week and to do the double snatches between the legs not outside the legs.

One issue I have is I'm going away for a week on business down to New Orleans, so I'm trying to squeeze 2 weeks worth in 10 days.  For week 3 and week 4 of the program, this means, instead of the Monday Medium, Wednesday Easy, Friday Heavy, it looks like Medium, Easy on consecutive days, Day off, Heavy Day, Day off and repeat.

Today was heavy day for week 3.  Went to bed around 1:30 last night and had 7 hours sleep.  Went downstairs and did 5 rounds, 2:00 rest in between rounds.

Double Clean x 5
Press x 5
Squat x 5
Push Press x 5
Squat at 5

I honestly felt GREAT. My presses were strong for all 5 sets and I had no trouble completing it.  Finished with a 4 mile brisk walk around the neighborhood

Week 4, the rest periods drop from 120 seconds to 90.  The good news is the sets for Medium and Easy Day round drop back 1 to 5 instead of 6.

Happy New Year everyone!