The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!

Enter the Kettlebell vs The Giant

 I wanted to right a comparison of Enter the Kettlebell's Rite of Passage vs. The Giant.  Having had experience running both programs, I will tell you the good, the bad, and the ugly of both.  How they are alike and how they are different.  

First, let's state the obvious:  Both are kettlebell programs in which you do the clean and press for 3 days a week. Both use auto-regulation for rest periods.  Both can be done with one kettlebell. The Rite of Passage and The Giant 2.0 both use a ladders repetition scheme. You will get strong doing either, guaranteed.  Both wave the reps schemes weekly; easy, medium, hard.

Now let's state the differences.

Goals:

The Rite of Passage (ROP) goal is twofold: 

1. To press half of your bodyweight with a kettlebell on each side.

2. Be able to snatch the 24 kg for men 200 times in 10 minutes. 

The Giant is a 5 program set running 20 weeks where you start with either your 5 or 10 rep max and run through 4 or 5 of the sub-programs and advance the repetition scheme of each sub-program. Ideally each week, perform one more set than the previous week.

Number of kettlebells used during workout:

ROP is a single kettlebell clean and press. program, but you may use a heavier kettlebell for your swings or snatches.

The Giant is a single OR double kettlebell clean and press. 

Time:

ROP is to be run until you reach 1/2 bodyweight press and achieve 200 snatches.  The time of each workout is as long as necessary to finish your 5 ladders of cleans and presses and the number of minutes for the dice roll for snatches and swings.

The Giant is a 20 week program.  Each workout is 20-30 minutes long.  

Rep Scheme:

ROP 3 days, Easy, Medium, Heavy, 5 ladders of (1,2,3), (1,2,3,4), (1,2,3,4,5) 310 total reps per week.

The Giant 1.0, 1.1, 1.2, and 3.0 Reps run from 1-9.  Straight sets.  Meaning, as many sets of 1 or 9 in the 20-30 minutes you set.  The Giant 2.0, ladders run 3-8 reps.

Rest Days:

ROP recommends 2 full rest days and 2 "variety days" where you can practice other movements.  Squats, snatches, getups.  Basically Pavel is saying, "I know you're not going to rest like I'm telling you so have at it two other days."

The Giant recommends take 4 days off, recover and enjoy life.  If you must, 3 x 3 schemes on off days.  Or walk, yoga, just take it easy.

Extras:

ROP recommends doing pullups in between sets of ladders.  I don't have a pullup bar at home so I do one arm rows. Plus snatches and swings.  Number of minutes by rolling 2 dice.  I like the latter part.  The former is tough when doing pullups.  Especially when doing pullups in the 4th and 5th ladder.

The Giant, did I mention all you do is clean and press?  Just clean and press.

My take: Both are awesome programs. I've run both for over 20 weeks now or in the past.  I love the finisher of doing swings and snatches of the ROP.  It is truly a strength and conditioning program that covers a lot of bases.  The variety days are great for doing some squats, 5 x 5 will do, and practicing snatching.  I don't believe snatching once a week at 50-60% capacity is going to get you to pass the snatch test. 

It's a younger man's program if you have your sights set on the goals.  At 52, I'm not getting to 200 with a 24 kg bell.  I don't have the cardiovascular capacity.  That doesn't mean you can't run the program for 3 months, just it's not likely to happen.  I've also accepted the 1/2 body press is out of reach.  I have push pressed the 40 kg for reps, but never strict pressed.  

My all time best at 185-190 lb.

Clean and press 36 kg for ladders of (1,2,3) on each side.  160-165 snatches with a 25 kg bell in 10 minutes.  I have passed the 5 minute test of a 100 reps with a 25 kg bell.

Most people max out on this program with the 32 kg bell. Performing 75 reps of clean and press on each side with a 32 is no joke, and after running it for a little bit, I've found myself getting nicked up, injury-wise.  Best recommendation 3 months and switch.  You'll love the results, but for the mature kettlebeller, the chance of injury is increases as you progress.  

One last thing, the heavy day workouts are LONG, as in hitting it hard for 60-75 minutes.  25 sets each side + hard swings.

The Giant 

This program is a real winner.  Here's what I love about it.  Set the clock for 20-30 minutes, do the work.  If you're having a bad day and the bells feel heavy, just by showing up and doing 4-6 sets, you've finished your workout.  With the ROP, it's not done until the ladders are done.  It is recommended that you run it with doubles for best results.  You can even use mismatched bells (I don't)  You can run it with a single bell. 

I remember first starting it and using double 55's.  My rep max was 6.  Now in the 1.2 program where the heavy day is 9, I just blow right past 6 reps. I did 4 sets of 9 in 16 minutes and a set of 4 in 20 minutes.  By the time I finished 1.0, 10 reps clean and press with 55's. was no problem.  

The good news is, you get REALLY good at the clean and press. If you're using the right doubles weight, it's great for conditioning and with the correct diet, you'll trim down while packing on some muscle.  Bad news, is there is no variety. You can run other programs alongside it, but you'll stall, progression-wise as you get into weeks 9-20.

Right now, my off-days for 1.2 are 45 minutes of yoga and a 3 mile walk.  I'm not going to stray from this.  

I am looking forward to testing my rep max with double 32's when I'm done.

Conclusion:

You can't go wrong with either.  If you have the time to invest, are not high mileage, like variety and want to become a stud with a single kettlebell, than the ROP is for you.  If you want a minimalist, just do this for 60-90 minutes per week with time to recover and also use doubles, than go with The Giant. 

 

The Giant 1.1 and Thoughts on 75 Hard

Well it took me 6 weeks, but the Giant 1.1 program is in the books.  I did use the double 55's, but adjustments had to be made.  First, the timer.  I set it for 20 minutes instead of 30.  Secondly, I did not chase sets.  If I only did 5 sets, good enough. Third, I went on vacation for 8 days and did not have access to kettlebells.  I finally played my autoregulation card.  There is some real magic in 5 sets of 6-8.  It was hard and yes, I'm going to run 1.2.  The 9 rep days aren't going to be pretty, but I ran it with 45's so I know what I'm getting into.  Just going to go by feel, because 6 months from now, am I really going to care if I only got 45 reps vs 54?  The program was a success and didn't get injured.

Just after my last post, I finished the Ballistic Beatdown program.  One of my LEAST favorite from the More Kettlebell Muscle/Kettlebell Hard book. I dislike doing long sets of high pulls.  They are a grip killer and doing 10, followed by 10 double snatches is just not safe.  Especially for people who have just started using double kettlebells.  Days 2 and 3 are not fun in weeks 5 and 6.  Don't recommend.  

I will say the benefit of Ballistic Beatdown is the conditioning aspect, but I think there are better routes to take.  I was in Florida and running 5-6 miles at a clip.  Flat land and warm, but not hot weather.  Got 3 rounds of golf in and hit the ball great.  A good way to finish the season.

75 Hard is a program designed by Andy Frisella.  It's not a physical transformation challenge.  It's a "ironman" for the brain.  I have not finished it.  I have run it for 9 days twice and failed.  I chose to fail. When you fail, back to day 1.  Cue up the Price is Right, loss music....wha whu whu wa WAHHHHHHHH.

Here are the rules:

For 75 days,

1. Progress photo once a day.  

2. No alcohol

3. Follow a diet.  NO junk food or cheat meals

4. Two workouts per day, one MUST be outdoors 45 minutes each

5. Read 10 pages of a self development book

6. Drink one gallon of water a day.

No compromises, no excuses.

Sounds easy?  Let's evaluate:

Progress photo

I can't believe people fail on this.  Wake up, hit the head, wash your hands, grab your phone, shoot.  No one needs to see it.  We all look our age 1st thing. Laugh, delete.  Why do this?  So you can measure progress, but more importantly, it's about the details.  Simple tasks matter.

No alcohol

This one can be tough for a lot of people.  I have failed because I went to my friend's new restaurant and bar and had a couple of beers.  A great habit to be in, and your workouts are incredible.  I did drink alcohol down in Florida because I was on vacation.  It's a choice. Is having that beer going to help you attain your goals?  No.  Pretty black and white.  After 14 days, this gets easy.  My suggestion would be start by designating 1 day a week to drink for about 3-4 weeks.  No alcohol on the other 6 days to get out of the habit.

Diet

This is the hardest one for everyone.  You can pick ANY diet you want.  This could be as simple as eating 3 square meals a day.  No junk food.  I have read blogs and opinions from "nutritionists" that  says it can cause an unhealthy relationship with food.  I call HORSE MANURE.  Eat healthy, what's unhealthy about eating clean and not drinking?  I picked one meal a day twice a week, which is basically fasting for 22-23 hours.  Again, is eating potato chips helping me reach my goals?  Eat, just make sure it's good food.

Two Workouts, 45 minutes each

This one can be a challenge especially with the weather getting cold and unpredictable up here in the northeast.  First the good news, I have an 18 month old golden retriever who is the apple of my eye and she needs exercise.  A 3 mile walk is a win/win.  Indoors, piece of cake I have kettlebells and after the Giant, can do some ab work, farmer carries and 5 x 5 squats and rows.  

Why outdoors?  Conditions aren't always perfect in life.  These workouts also can't be run back to back.  Two workouts is a little extreme.  I would say if you need to recover.  yoga for one session and a walk for another.  Last week, I hit tennis balls to my dog, (I live in the center of a cul-de-sac) and did some kettlebell swings, squats and carries in my driveway for 45 minutes. Be creative.

Read 10 pages of a self improvement book

A great habit to practice instead of scrolling your phone over morning coffee.  I work for a habit change company, so I'm reading Tiny Habits by BJ Fogg to improve my craft.  

Habits = Motivation + Ability + Prompt.  What people don't realize is motivation AKA willpower is finite.  Ability and prompt aren't  To be successful at making good habits, focus on your ability and what prompts you.

Drink a gallon of water a day.

Ok, this is extreme.  Especially for women.  128 oz. is a LOT of water.  Yes you will be hydrated.  But if you're drinking 3 quarts which should be your minimum and are peeing clear, that should be good enough.  Substituting water for PM coffee or wine/beer is the theory behind it.  Here is the issue:  The outdoor workout.  There is nothing worse than trudging home the last 15 minutes when your bladder is about to explode, OR drinking it all at night and waking up every 2 hours.  Drink as much as you can early and be strategic about your outdoor workout.  This is the worst step of the program, and when I do it, I drink the gallon. 

I think this is genius if you understand the psychology behind it.  It can be extreme.  It is NOT a check the tasks off.  The tasks should be done with INTENT.  Everyone compromises with themselves in life.  This program teaches you not to compromise, to be your best even on days you don't feel it. It teaches you in business or life that conditions aren't always going to be perfect, but you do the right thing anyway.  Sandy Koufax one time said he only had his best pitching stuff 20% of the time.  But look at his numbers, he performed without it.  

I'm 0 for 2 so far.  However I have lost about 6 lb-7 lb. from vacation and did power through a 39 hour fast Monday vs. fasting twice.  

Even if you're not running 75 Hard, and ran this below, it's a really good blueprint for health and discipline. 

1. Eat a healthy diet

2. No/limited alcohol 1 day a week limit 3 units

3. Drink 3 quarts of water

4. Read a chapter, self improvement, non-fiction, Bible.  

5. One workout one walk

6. Take a photo once a week. 

Don't count the days. Just win today.  

For the most of this blog, I DO NOT provide progress reports.  I don't write about it unless I finish it.  I really don't like when people post on forums, and blogs how after 30 days how they're life has changed, yet fail 3 days later and never complete the program. 

No one wants to see progress photos of a soon to be 53 year old man with bed head anyway.  

Happy Thanksgiving

The Giant 2.0

 Yesterday in my journey of doing Geoff Neupert's The Giant, kettlebell program,  I finished the 2.0 workout.  What makes this different than the other 4 workouts is that it uses ladders vs. straight sets.  I believe this is the best next progression after 1.0.  Why?  In 1.0, the heavy day is the 6 rep day.  For 20-30 minutes, you're performing continuous reps of 6.  If you do the 1.1 workout, 6 is the light day and 8 is the heavy day!  That might be too much progression.  Kind of like a $3.5 trillion spending bill. No, that would be the 1.2 program.

The 2.0 program uses ladders ranging from 3-8.  Meaning, first set, do a set of 4. Rest, next set of 6, rest set of 8. Start ladder over.  What I like about ladders is instead of balling out and starting with a set of 8, which might feel awful, you kind of ease into it. Set of 4, loosen up a little, set of 6, warmed up, set of 8.  It's kind of like pitching.  You don't go into a game without warming up.  The first couple of rungs help you get the movement pattern down for the money set.

I ran this program with double 55 lb./25kg kettlebells.  4 weeks, 1st 3 were for 30 minutes, last week was 20.  My best was 75 reps on a medium day, which was a personal record.  The magic in this program is in the high rep sets, 7's and 8's.  They also take a LOT out of you.  I never went to failure, but hit a wall on heavy day in week 3.  Now if I did the program as written and rested, maybe the results might have been even better.  

I am still running a couple of days a week on treadmill or outdoors.  3-5 miles, just for meditative purposes.  Also gone to the gym to do some pullups and rows.  Last Sunday, after an easy day deload week 20 minute session, I decided to do a snatch test for 5 minutes.  Being over 50, as a "master" (insert joke), I can use the 45 lb. bell.  

Chalked up, set the clock and started.  There are many different ways to get to 100.  20 reps sets descending to 15, 10 and 5.  I'm not a fan of long sets.  I find them to be grip fryers and cause shoulder fatigue.  When the grip starts going, you're more apt to have a bad rep, a pinch and a blood blister.  Sets of 10 are okay.  Just boring.  A few years ago, I did this with a 35 and did 200 in 9 minutes.  It was still pretty miserable.  

Personally I like, 8, 8 and then 6 sets of 7,7.  The grip stays fresher. The sets don't seem that long.  If you can do 5 reps, everyone can do an extra 2. And my shoulders feel better.  There are some drawbacks to this.  First, you have to keep a decent pace.  Hand switches waste time. Second, the counting aspect.  This isn't a problem for me.  My brother teases me, that I know my exact golf score in my head or how many points I scored when I played basketball.  But it works for me.  

The key is NOT PUTTING  THE BELL DOWN.  If you put the bell down, fatigue takes over, it's hard to get going again, and you'll put it down again.  Ever notice when running how hard it is to start running again when you stop? Or doing a task you dread at work, get going on it and stop?  Same thing.  Anyway, I did the 100 at a nice easy pace in 4:50 and did 4 more for 104 total.  I might train with a 55 again.  I haven't done 100 with a 55 in about 5 years.  

What's next? I'm kind of in a no-man's land. Going on vacation in 20 days.  I can squeeze 3 weeks of The Giant 1.1 in.  Then take a week off as a de-load. And finish week 4 by doing a full 30 minutes.  Or I could finish Ballistic Beatdown.  I have 3 weeks left. I'm not a fan of it.  I HATE high pulls.  Especially before snatches. Finishing it would be more of a matter of pride than enjoyment  I'm leaning toward the former.

The Giant 1.0 = Results

I decided after finishing Lucky 13 to start The Giant 1.0 program by Geoff Neupert. When I purchased The Giant, for a whole $19, I would test my clean and press and work with my 10 repetition max as recommended in the book.  Started with 55's and only did 6.  I decided to begin with 45's.  After a week or 2 of pressing into triple digits on 1.0, I quit the program and went to Giant 3.0, which is a lower rep program using 5 RM max.  I used 55's and that helped me raise my rep max to a whopping 7. I ran 1.2 which is all reps with 45's.  I sincerely believe doing all those reps with 45's really helped me, because my press became a lot more efficient. The more vertical the path, the shorter the length to locking out. 

While doing Lucky 13, I did some intermittent lifting with 55's.  5 sets of 2-4 reps for a couple of weeks. I decided at this point to just run 1.0 with the 55's and see what happens.  No rep max test.  Suck it up candy ass.  Well the results are in.  First week, 167 total reps in 90 minutes to 185 total reps in the 3rd week.  My only setback was in week 2, I wasn't able to add a set on the heavy day.  I did more reps as I did a quick 2 at the end to finish. 10 x 6 + 1 x 2 for 62.  Completely my fault. I was running Ballistic Beatdown from More Kettlebell Muscle, on 3 of the off days for fat loss/cardio purposes. Heavy day was the day before and the workout was 180 reps of Double Swings, High Pulls, Double Snatches, Squats and Jerks.  Shoulders were tired.  Learned my lesson and shelved it.  Instead went to Planet Fitness and did some light pulldowns, rows and a run on off days. 

I have finished week 4 by deloading down to 20 minutes from 30, and doing an easy 6-8 sets.  

What I've noticed:

• My conditioning is off the charts.  Between running 1.2, then the complexes tuned my engine up.  I'm running 5 miles no sweat once a week and did a 3 mile treadmill run in under 25 minutes. I haven't done that since my 30's.
• The light days were harder sometimes than the heavy days.  At first, I thought it was mental or anti-climatic, but then, duh, more sets = lower rest periods.  11 sets in 30 minutes is a lot less than 15 total sets.
• I'm hungry, all the time.  Weight went to 190. I'm going on a golf vacation Thursday to my buddy's house in Asheville, NC. The plan is to clean up the diet after.
• The Giant 1.0 did not help my golf game.  I've become a complete mental basketcase.  Need to find my relaxed Zen.  Bad swing thoughts = bad results.  Is it really too much to just be a 13-15 handicap?  My irons and putting are good enough.  Erratic off the tee and inconsistent with the fairway woods.  I shot 41 this summer with a triple on a par 3 because I hit a 9 iron into the shit and lost a ball.  Didn't hit anything other than 6 iron off the tee that 9 in Naples. Go figure.

Saturday I decided to test my rep max with the double 55's/25kg bells.  I'm not a fan of tests anymore, or road races.  But I decided to just do it.  I banged out 10 and absolutely had 1 in the tank.  Here's the proof.  

.

•  Two weeks ago I tried to clean and press double 32 kg/70 lb. bells and failed.  Not even close.   This past Saturday, 30 minutes after the test above, I tried twice, got a LOT closer but failed. I had not done cleans in a long time with the 70's.  They weren't crisp and I needed to zip up and get tighter.  Sunday comes, I'm vacuuming in the basement, I walked over, did a set of 4 double cleans just to get warmed up and used to the movement, focusing on getting tight. 10 minutes later:                   

      

             

    It was a GRIND, by no means a thing of beauty but it went up.  First time in at least 4, probably            closer to 5 years, since I did it.

What's next on tap?  Well I have 3 choices.  

• Finish Ballistic Beatdown, (3 1/2 more weeks of workouts, and get the eating under control) 
• Run Giant 1.1.  Probably the 3rd choice.  6 rep days are the light days instead of the heavy days
• Run Giant 2.0. Reps are ladder style.  There are some hairy rep counts, but not 30 minutes of doing straight 8 rep sets. 

I'm going to have to run 1.1 and take ALL rest days, so I'd like the diet to be under control.  Also, the weather is gorgeous here, and I still want to get some runs in.  Ballistic Beatdown is a bitch, I should probably finish it and wave the load of pressing.  

Lucky 13, More Kettlebells Muscle

So the plan of doing bodyweight exercises for 30 days lasted a whole 4 days.  My left shoulder could not take it.   Pushups, pullups, dips were irritating my clavicle.  Pressing overhead doesn't cause issues but anything lateral makes it squawk.  I wasn't ready to go back to The Giant yet, so I decided to go to my old standby: More Kettlebell Muscle by Geoff Neupert. Purchase here.

When I finish a program in the book, I write down whether I did it as a complex or chain, and the date I finished.  I've finished 15 of them.  There is one I can't complete because my grip can't handle it,  I need another 35 lb. bell.  I selected Lucky 13 and decided to do it as a chain.  All these programs last 6-9 weeks, 3 workouts per week. For some of these programs, the workouts are under 10 minutes for the first 3-4 weeks.  48 hours rest between workouts.  I decided to combine 2 weeks into one and complete it in 3 weeks.

What makes Lucky 13 different from other programs is the inclusion of the reverse lunge.  Although you do a lunge in the getup, it's not programmed in most kettlebell workouts.  Why? It is a balance issue, can cause knee issues and one needs practice to perfect them.  Too bad, because they are a PHENOMENAL exercise with good form while holding 2 bells in the rack.  And they are great for conditioning.  I remember including them in an Escalated Density program I was doing with the double snatch.  15 minutes of work never took so long.  I prefer them over the goblet squat, which in my opinion is a nice beginner movement to pry the hips open but that's where it belongs, or as a warmup.

I haven't done complexes or chains in awhile, so the first 5 or 6 workouts were getting my locomotive engine back into metabolic conditioning.  Although I've been doing a lot of running and hiking, there is HUGE difference than doing 90 second kettlebells sets.  The medium day and the easy day were both, nice easy workouts.  The reverse lunge in medium day helped me get used to doing the movement again.  Had a couple of bad reps, but was able to find the groove.  No lunges on easy day.  Then we get to day 3, heavy day.  I was using two 45 lb. kettlebells. 

Heavy day includes lunges and squats.  30 reps of total exercise per round. 3 rounds in week 1, 5 rounds, weeks, 3 and 5, 6 rounds week 6.  The work : rest ratio shrinks from 1:2 weeks 1-3 to 1:1.5 weeks 4-6.  When I was done the 1st week of heavy day, I was so happy there were only 3 rounds.  I was a puddle of sweat huffing and puffing.  As my conditioning for chains came back I handled the 4 and 5 rounds weeks 1-3.  Uncomfortably with legs starting to shake.  

Week 5 heavy day was particularly brutal.  I was trash for 30 minutes.  First, the breath starts to increase, then the shoulders start to tire from pressing and holding the bells in the rack for so long, finally the panic sets in as the foundation, AKA legs start to shake.  I didn't have a 6th round in me and was questioning, how I would conclude this.  

Welp, I kind of cheated.  The good news was I got all the reps in, and the time it took to do the workout was less than I had estimated. Here's what I did: 

Number of seconds per round + rest period.  So 84 seconds to complete the chain of one of the 6 rounds.  Rest 126 seconds which is 1.5 x 84.  Add 84 + 126 gives you the time between starting a new round which is 210 seconds.  Multiply that for 5 complete rounds and you get 1,050 seconds.  Add 84 more seconds for the 6th round gets you to 1134 seconds or 17:54 for total time.

Each round contains 5 sequences.  So 6 rounds x 5 sequences is 30 total sequences.  Now take 1134 seconds and divide by 30.  Equals 37.8 seconds.  So instead of doing 5 sequences at once and resting for 2 minutes and 6 seconds, I did a sequence, rested until 37 seconds passed and did the sequence again.  30 times.  So it was, Sequence, rest to 37 seconds, sequence, rest to 1:14 seconds, sequence rest to 1:51 until I  finished the 30 sequences.  

Think of it as rest:pause/interval training vs. doing 5 at once and resting.  Heartrate stays up, form doesn't breakdown because fatigue isn't setting in, finished  all the reps done in less time, didn't stiffen up from resting 2 minutes.  The only thing that didn't happen was lactic acid setting in from the fatigue.  I finished in 17:32. I did need to pay attention not to lose count.

Results were positive, while doing this program, I hiked in Acadia National Park up in Bar Harbor, ME with my wife for our 25th anniversary and rucked up three 1200 foot summits which according to AllTrails were deemed "DIFFICULT" with no problem.  I also did a mountain goat run at home which has eluded me for couple of years due to the steepness of one of the hills about 2 miles out and was able to complete the run.  Heartrate has been around 52.  Weight around 186, blood pressure in check. 

In order to keep up with strength goals for starting The Giant again, I've been following this "grease the groove" pressing program using double 55's.  I like calling it "intermittent workouts."  Every 30 minutes to an hour do a set until you do 5 sets.  My only issues is sitting down, I have to get up and walk around to loosen up before doing the set.  I was feeling cocky on Saturday and tried a clean and press with double 70's.  Not even close, those days might be done. 

On tap is one more program of complexes. It's probably going to be "Ballistic Beatdown."  With reps of 10, it looks like it might be a grip killer.  I'll run it as a complex. 

The Giant 1.2

 Just finished running the Giant 1.2 program by Geoff Neupert.  I had tested my rep max on the clean and press with 55's and did 6.  Grabbed the 45's and did 12 or 13 leaving a couple in the tank.  I was not motivated to run 3.0 again with the 55's, so I decided to go for the reps and opted for 1.2

Program consists of 3 workouts per week.  On easy day perform 7 reps, medium day 8 reps, and heavy day 9.  Set timer for 20-30 minutes.  The rest periods are auto regulated.  This means when you're ready to do the next set, do it.  Try and add a one more set each week. Off days, do nothing, walk or a 3 sets of 3 reps session.  That's it.  Can't get any simpler.  One bell, or two.  Clean the kettlebell before each press.

Before I get to the results, everyone needs to TRUST THE PROCESS.  Meaning, do the program as written.  It's not about the program, it's about the recovery and diet.  You get stronger on your days off.  I'm just as guilty as anyone.  I took 2-3 days off a week.  One week took the full 4.  I'm of the belief, you need to do as many pulls as presses.  So I'd go to Planet Fitness and do 15-20 pullups, 100 band pull-aparts and a 30 minute run.  Went to New York for the 4th of July and used the hotel gym and walked 25,000 steps one day.  The Metropolitan Museum of Art is a GREAT take.  Though I find Van Gogh and Monet completely overrated.  

I opted for 30 minutes to do this.  There is a huge disparity for me in regard to reps between 45's and 55's.  The 45's felt like toys.  First week, I did 91 reps with the 7's.  In the third week, I did 112 on 8's day and 117 on 9's day.  Finally, in the 4th week, deloaded and dropped the time down to 20 minutes and averaged between 70-72 reps.

If I ran this program again, I would leave the timer at 20 minutes.  Anything over 100 reps is complete overkill.  I'm 52 years old and knew it was not a great idea, yet I did it.  I'm completely lucky to come out of it uninjured.  Shoulders muscles were sore the next day.  

Now onto the good news. I really worked on my form and the bells were flying.  The sets got my heart pumping but in a nice refreshed way.  I didn't feel trashed at the end of any workout.  I was able to add a set each week no problem and did the work faster than the week before.  For example, 13 sets in 29 minutes became 13 in 27:30.  My density improved.  Some people measure success by their rep max, I do it by sets.  

As I said, I did run a couple of times a week.  On Monday, after doing the 7's in 20 minutes, I went did to PF, and did a 5 mile treadmill run in 42:17.  Easily the fasted run I've had in over a decade.  Set the incline to 1.0.  Some magic occurred there.  Taking on Manhattan, I just was not tired at all in the heat.  Last weekend, I played golf with my fellow Kettlebell Comrade Tommy Rambo at his course in Northeast CT, he told me my shoulders looked like an aircraft carrier and he had just started running 3.0.  He loved how refreshed he felt, and was restraining himself from doing more.  

The diet has been a little lax, but hanging in the 185-186 range.  The porterhouse for 2 at Keen's Steakhouse was dynamite.  

I've decided for the next 31 days to focus on bodyweight.  Pullups, Dips, Pushups, Hindu Squats, Running, Hill Sprints and Band Pull-Aparts.  My left shoulder muscle, has been a little balky. Golfing hasn't helped.  Not caused by the Giant and wasn't a restriction, just want to ease off it a touch.  Plus, it's nice out and have been enjoying running.  

Program will look something like this: 3 x a week for each session. Stretching and easy yoga as well for flexibility

Day 1

Pullups 5 sets try and add a rep of total volume each day.

Dips 5 x 12

Band Pull Aparts 4 x 25

Hindu Squats 4 x 25.

30-45 minute run

Day 2

Pullups/See above

Band Pull-Aparts 4 x 25

Pushups 100,  Ladders 5,10, 15, 20 work up to 200

Ab roller/Vacuum/Plank

Hindu Squats adding 3-4 a day

Hill Sprints 10 x 80 yards

I have less than zero interest in pistol squats and one arm pushups or pullups.  Just the basics.  

The Giant 3.0 Results

 Ran the Giant 3.0 with 55's for 4 weeks. Sets of 1, 2 or 3.  Three times a week.  I dutifully followed the program as written and didn't do anything but walk on off-days.  In the 4th week, I was able to do 47 sets of 1, 30 sets of 2 and 23 sets of 3.  Improvement every week and did not feel gassed.  My diet was ok, not a lot of junk, but I was hungry and eating a lot more.  

So, yes it works.  My shoulders did put on some size.  But, there were some drawbacks.  I realized, I couldn't do band pull-aparts anymore with the band I own (20-70 lb.) tension.  My shoulder muscles were sore and not in the good way.  As in muscles were burning.  Running it 20 minutes is probably a better idea vs. 30.  

Went on vacation.  Did nothing but run.  Good news is in the Florida heat, I was able to run 5 + miles three times. The last mile and a half was a grind, but I improved my time with every outing.  I really enjoyed it to tell you the truth.  I had to run with all the food I ate.  My buddy and I went to Andre's in Naples with his boy and got the Porterhouse Steak for 3.  Life altering.  My wife doesn't like the ambience, but it was one of the 3 best steaks I've ever eaten.  Took my mother out for her birthday and had a seafood palella with the a lobster at Mediterrano.  Hot fudge sundaes every night.  Only gained 2 lb. Hanging around 185 right now.

Back at home, I decided to test my max with 55's and 45's.  After a few warmup sets, 55 max was 6, 45's I quit at 10 and probably had 5 left in the tank.  The difference in the 20 lb. is amazing.  It HAS to be mental because the 45's were flying.  

Anyway, what to do?  Run 3.0 again?  I really wasn't feeling it. Run 1.0 with one kettlebell?  Meh, seems too much like the Rite Of Passage from Enter the Kettlebell.  Been there, done that enough for a lifetime.  

There is no order to how to run the 5 programs.  So I made the decision to run the Giant 1.2 program. Three days a week.  Rep days are 7, 8 and 9.  Using the 45's.  I'm curious to see if the muscle endurance will help with strength. Or if you don't use it, you lose it.  First week did 13 sets of 7, 10 sets of 9 and 12 sets of 8 in 30 minutes. The 9's catch up to you around the 7th set.  Feels like a glorified German Volume Training which is 10 sets of 10, except there is autoregulation vs 60 seconds rest between sets.

I'm not resting the other 4 days.  I've gone to the gym to do pullups, rows, light band pull-aparts, dips and run.  The dips and pullups have felt really strong.  My running has come back.  Did 3.34 miles in 30 minutes day before yesterday, and did 3 miles in 25:04 today with a 1.0 incline for both.  Maybe it's the cleans and presses, who knows.  I'm liking the side effect.

I do need to clean up the diet a little.  Not gaining weight but not practicing good habits.  Eating too much. 

The Giant 3.0

StrongFirst's kettlebell forum has a 50 + page dedicated to Geoff Neupert's GIANT clean and press program.  After reading about it, figured, I'd plunk down the $19 to download it.  What's a little frivolous spending?  Basically, it's a 10 page E-Book describing the program.  Worth the money?  Well, if you like the clean and press, either single or double, this is the program for you.  It's five, 4-week programs based on your 10 rep max (4 programs) or 5 rep max (1 program).  You can use a single kettlebell or doubles. 

You can run each program for 20 or 30 minutes. 3 x a week.  That's 60 or 90 minutes of exercise a week.  Off days.  Ab work, mobility, foam roll or walk.  If you must do a 3 x 3 program.   

Here is the link: The Giant

Coming off losing about 20 lb. since the fall and finishing Kettlebell Burn Extreme, I knew I had lost a little strength. The first Giant is with your 10 rep max.  I HATE testing rep max, (does anyone like it)? So I decided not to do it.  Last time I tested it was in the fall and I did 55's for 8.  So calculating my loss of strength due to weight loss, opted for the 45's. It was too easy.  90 reps first day, 102 on second day.  Third day which was the lower rep day, I used the 55's, and had a great workout.  Took 2 days off and on medium day, I took the 55's and did 5 sets.  Unfortunately, 6th set was failure.  Not what we're looking for.  Completely stuck in between bells.  45's too easy, 55's too light.  It was suggested to try uneven bells.  A 45 in one hand and a 55 in the other.  Did one clean and press and it was too awkward and weird.  It was a chiropractic appointment awaiting to happen. What to do?

Decided to start with the 5 RM Giant. Which is 3.0.  It's described as "how to make a pair of heavy kettlebells feel light using your 5 RM." I decided to really test my RM's again.  For 55's did 6 and the last rep was not optically pleasing.  For 45's, I did 13 and quit with 2 in the tank.  Talk about a disparity.  Nothing like starting a program over a 1/3 of the way into it.  

Used the 55's.  First day, medium day got 25 sets.  Second workout of the week was supposed to be heavy day, but I felt so terrible, that I did easy day and did 33 sets.  Did heavy day and got 18 sets.  Week 2, you're supposed to do one more set than last week for each workout.  Set clock for 30 minutes, felt really good and then, my wife's friend came by to drop something off. (I was lifting in my driveway) Gabbed with her for 5 minutes and made the last 15 minutes, full-on MetCon, trying to beat the clock.  Did 26 sets!  

I don't know what it is but I'm much better and more explosive with lower reps and quick twitch.  I used to do a lot of military pressing with double 70's.  I could do sets of 2-3 all day long.  But only managed over 5 a couple of times.  Did 7 on my best day with a video to prove it.  7+ years ago, cue up Glory Days. 

A couple of things to be aware of.  This is as MINIMIALIST as it gets.  Even more so than the most overrated program in history Simple and Sinister. I couldn't imagine doing one hand swings and getups 6 days a week for months on end.  One of the things that drew me to kettlebells were ALL of the different exercises you can do and never get bored.  This is 180 degrees from that. The temptation is to have variety days like in the Rite of Passage, but I've decided to DO THE PROGRAM AS WRITTEN and see what happens.  Ab wheel, and Band Pull-Aparts are my only extra exercises.  And believe me it's tempting.

Beautiful weather calls for jogging or hill sprints.  Nope, just walking and yard work.  I actually like the 3-4 days off.  It takes a week to get over the need to stimulate with exercise. As stated in the previous 2 blog posts, IT IS 85% DIET!!!  You get strong on your days off.  Can I add this exercise or that?  Sure, you can, but then it's not the program.  For 99% of us, trying something for 4 weeks and eliminating something else is not going to kill your gainz....It might help heal soreness and nagging injuries you might have.  The goal of the 3.0 is to increase your rep max in the clean and press from 5 to hopefully 8-10.  And then do 1.0.  Or maybe I have to spend another session of 3.0 to get it to 10.  The 55's used to feel so light. They don't anymore.  

$19 for possibly 6 months of kettlebell programming is worth it.  So far so good. My goal is to finish 3.0, take 1 week off for vacation to Florida and then decide on 3.0 again or 1.0  There are 56 pages of support on the thread of the forum.

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program. 

Kettlebell Burn Extreme Reloaded

Decided after Easter Sunday, it was time to take off the last of the COVID-15, that I had gained.  Back in September 2020 after a golf vacation and a couple of weeks later was just over the 200 lb. mark, which is almost an all time high for me.  I got to 202.4 after one particularly poor eating/drinking day.  Pants were TIGHT.  From a conditioning standpoint, I had finished Kettlebell Muscle running it for 6 weeks instead of 12.  Was in great shape, but blood pressure was high and I was carrying too much weight for a 5'11" 51 year old male. Finally, around the beginning of December, I decided it was time to eliminate the one thing that makes me gain weight.  Drinking alcohol.  I did not have a problem, but like many, binged on scotch on the weekend.  

At this time, my life had become EXTREMELY stressful.  I remember being up until 3 AM one Monday morning, waking up at 7 AM filled with anxiety.  I said to myself, "that's it."  Done.  Life would get a lot worse and remained so for another month.  It was a nightmare that thankfully has turned around.  I felt that at that point, in order to help fix the issue I needed to be mentally at my best and focused.  I also, started praying the Rosary every day and going to Mass every weekend.  

Without the extra calories of the alcohol as well as the lack of sluggishness, my workouts got immediately better and I became a lot sharper.  My weight started to come off.  First, down to 195-196, then to 193.  Yet my diet wasn't locked in.  I didn't eat poorly, but not well either.  Finally down to around 191-192, but I had a belly.  My navel measurement was around 37.5, which doesn't put it in the metabolic risk category, but for vanity purposes, too large.  

I had run Kettlebell Burn Extreme  by Geoff Neupert with success back in 2014 and used double 70's.  I never missed a cold shower, a workout or meal timing.  Cold showers in the dead of winter are awful.  Lost around 13 lbs. It worked really well.  And I did reward myself with beer or scotch on cheat day. At that point, I had realized it's 85% diet.  You cannot exercise a bad diet.  

Here's how the diet works:

Monday, Wednesday Friday. 3-4 meals. Protein, Fat, Complex Carb in each meal (quinoa, oatmeal, lentils, beans or sweet potato)

Tuesday, Thursday, 2-3 meals (Protein, Fat) No carbs

Saturday, Cheat day eat whatever you want.

Sunday Fast 36-40 hours. You have all the calories, 3500-4500 from the day before that helps resets leptin levels, use those calories to get through the fast. 

Workouts 6 days a week. On carb days 25 minutes, double kettlebells, presses and squats. 5 rep max.  I chose 55's to avoid injury  On non-carb days and cheat days.  one arm swings and snatches.  Long sets of 20.  I am using 55 for the swings and a 35 for the snatches (don't want elbow tendonitis from long snatch sets)  

Recovery, I'm using foam rolling and deep breathing as well as stomach vacuums.  I did one week of cold showers and decided to opt out.

18 days in.  I started with the fast for 40 hours just to get things going.  So I've done 3 fasts and will run it for 29 days vs. 28.

Results so far:  

Navel: 36 inches down from 37.5  

Weight: I think my start weight was about 191-192. Currently after 3rd fast 183.8.  First fast was 187.2, Second fast 185.8, now down to 183.8

55's seem to be the right weight. I am not chasing reps ala Escalation Density Training.  I'm auto regulating and averaging around 30-36 reps in 25 minutes.  Just setting the clock, and doing perfect reps.  For me, chasing reps is the perfect recipe for popping my SI joint.

Cold showers: See above stopped.  We are redoing our master bathroom which is a walk in shower and now using the tub/shower in the other bathroom.  Not enough space to get away from the cold water, said screw it.  My reward for being compliant on the diet is a hot shower.  

Fasting:  Have had zero issues with it. After the first cheat day, I had eaten so much at a dinner party, I couldn't wait to not eat the next day.  The cake and food were glorious.  This past fast, I played golf for the afternoon, an hour away.  I didn't get home until 8 PM and the witching hour had passed. 3 down 1 or 2 to go.

Diet: From a food choice standpoint, the only thing I've added was almonds.  Especially on no carb day to take the edge off.  Last time I ran this, I found the no carb days to be the hardest.  This time my portions are bigger than the fist, but I've been 95% compliant.  No cheese, no bread.  Fruit only on cheat days.  I've also added 2 spoons of Metameucil, 2 spoons of lemon juice, and 2 spoons of apple cider vinegar in water.  An orange sweet tart.  

My only complaint is I get headrushes, which is common for me due to being on 10 mg of Lisinopril for high blood pressure.  So far it's been in the 120's and 80's range.  When it gets to 105/69, I'll have to cut the dose in half.  If I don't take it, it's high.  

I've also included walking 3-4 miles 5 times a week. No running, no sprints, no other exercise except the program.  

Foods on my list: Beans, lentils, (I marinade both in olive oil, vinegar and garlic) quinoa, oatmeal with walnuts. Broccoli, Brussels sprouts, green beans, lots of jalapenos, asparagus, lettuce, red onion, peppers, tomatoes. For protein, eggs, chicken thighs and breasts, hamburger, tuna grilled and canned, baked cod and haddock.  Being able to eat fish after 30 years of allergies is a GAMECHANGER for me.  So simple on a no carb day to throw to cod filets in an oven with asparagus. 

Cheat days have been glorious.  Last Saturday, I had 2 doughnuts, a couple of handful of chips and two heaping plates of Chinese food.  This Saturday is going to be waffles and bacon and pizza for dinner. 

What happens after the program is over?  

I've given this thought and feel that parts of this diet can be a lifestyle.  Add complex carbohydrates to the no carb days, as well as have fruit daily.  Fast once every 2 weeks, and enjoy whatever you want on cheat days. 

I'll do some random workouts post program with a focus on maintaining strength. Final results coming soon.

Random Thoughts and What's New

 It's always good to clear out the brain when you feel you have some useful thoughts to offer, though the word 'useful' might be subjective.

Just finished 15 weeks of More Kettlebell Muscle using 4 programs.  2 as a complex, 2 as a chain.

The Long Haul and Upper Back Attack, then did The Wolf and Oh Row You Don't.  I underrated the Wolf.  Heavy day on day 3 is one nasty piece of work.  I used 45's. and ran it as a chain.  The one drawback of most of these programs is that it contains the double snatch.  Which, done heavy, is a great way to get yourself hurt.  Medium and Light Day don't contain that exercise.  On week 1, workout 1, I tried to run 55's.  Got 3 cycles into the chain on the 1st set and thought, "what did I get myself into?" Put them down and started over.  Kind of like skiing down a double black, getting 1/2 way through and seeing moguls.  

The last week of the Wolf was a special kind of nasty.  5 rounds, about 2 minutes rest in between, and 75 squats in under 15 minutes.  Heart rate was around 200, and I was still huffing and puffing 10 minutes later.  It did strip 8 lb. off me though.  As the workout says, "Brutal Conditioning."  I do believe there is some real magic in heavy complexes.

Up next for workouts is some random stuff.  2 days a week focus on the long cycle clean and jerk. 2 days go to the gym for pushups, dips and a run.  I'm going to start sprinting when the weather is nice.  I found a link to Geoff Neupert's 102 kettlebell workouts.  I'm going to randomly pick through those depending on how I feel.

Geoff Neupert's 102 Kettlebell workouts

I've done 3 of them so far.  Did snatches with a 55 for 20 minutes for the 1st time in a while.  My traps and upper shoulders have a special soreness going on right now.

I didn't make it a New Year's Resolution, but in 2021, I've been opening my mind to either doing new things or some stuff I haven't done in awhile.  I started a new job in February.  I was happy in my role, a little bored, but content.  I received an offer I couldn't refuse and just finished my first month.  So far so good.  Work for a Canadian company, and they are nice people with a good product. 

After I gave notice, I was driving the house crazy so I decided after a 15 inch snow storm to drive to the local mountain and get on skis for the first time in almost 15 years.  I had so much fun, I went a week later as well. Nice people ski.  Go to a golf course, no one is happy.  The pro is a dink, slaving away with 12 hour days.  Slow play, missed putts, finishing a good round with a snowman.  Skiing is the opposite.  

Went up to the mountains in New Hampshire twice to hike in the dead of winter. My buddy has a house across from Lake Winnipesaukee and heats his whole home with a wood stove.  Also got on ice skates for the 3rd time in 30 years and didn't fall once.  Finally, we had a guys weekend up there and walked a 1/2 mile onto the lake where his friends were ice fishing and grilling.  Now, I've worked in a freezer for 5 summers on the night shift.  Never have I been so cold afterward.  It was fun, but never again. I drove back for 30 minutes, took a hot shower and my feet were still itching from being cold an hour later.  I look forward to getting on the boat in the summer.

One thing I am closing my mind to is taking a vaccine for COVID unless forced.  What are the long term side effects?  No one knows.  Last year I was in Manhattan at a huge conference at the Marriott Marquis.  My buddy and colleague got the virus and was down and out for 10 days. I had one day where I felt chills and had laryngitis (which I get once a year) for a day.  Maybe it was a cold.  Then my son, caught COVID and the other 3 of us in the house tested negative.  Went to North Carolina on a golf trip on an airplane, business as usual.  I NEVER get the flu shot and I'm not getting this.  

Don't be surprised in 2026 if you hear an advertisement say, "if you took the Moderna vaccine in 2021 you may be eligible for financial compensation...."  

I think there are going to be medical passports and in order to be eligible you must get it.  I think masks are unfortunately here to stay.  

The mask rules are a mystery to me.  I can go out to dinner, wear the mask from the entrance of the restaurant to my table.  But then can take it off for 90 minutes and breathe in the same stale air as those around me?  Please explain that logic.  

At our gym, they're required.  Fine, except when I run on the treadmill. It's below my mouth.  I'm not getting a heart attack because of lack of oxygen.  Thankfully, it's almost nice enough to go outside.

Anyone try the Tim Ferriss fitness hack?  80 seconds of exercise immediately before eating a large meal and then 90 minutes later another set?  It's supposed to push the calories into the muscles instead of being stored as fat.  Also your blood sugar is highest at the 90 minute mark.  Made a pot of spaghetti sauce and had pasta 2 nights in a row.  I don't know if it works, but it sure makes you less hungry after the first set.

Ringo Starr won the Beatles looks war at 80 years old.  In the Daily Mail on Monday there were pictures of him at the Grammys.  He looks great even the dye job is great.  Meanwhile the cute Beatle Paul McCartney looks like a lesbian scarecrow.  McCartney and McCartney II sucked as albums, why put out McCartney III?  After almost 60 years there is nothing left to say and he can't sing.  Please stop.

I have Illinois as the team that's going to play Gonzaga.  The Illini are big and really fast.  

Am I the only one who hates Bryson DeChambeau's golf game?  The problem with the PGA is, other than the US Open, it's okay to miss fairways.  Any tournament with a total round -12 or better is too easy.

10,000 steps is the new 100 pitches.  Just a nice round number.  There is no difference between 7500 and 10000 in regard to health.  Think minimum effective dose.

Decided to INVEST not trade crypto this year.  Every month I've been investing 3-5k combined at Ethereum and Bitcoin to average cost base it.  Stock market is too high right now and a good time to tread water.  It's money I can afford to lose and it will never be 0.  I love the fact the crypto market doesn't close. Money never sleeps.  

Making money from side hustles and investing is WAY more fun than working.  Just need that health insurance coverage.  12 years 11 months until Medicare....

Watched every Celtics game this year.  I record them and if they're late games, watch them while drinking my morning coffee.  Good, not even close to being good enough.  Tried watching the first 3 Bruins games and they were so anemic offensively I turned them off.  Having lost 9 out of 13 I'm not missing anything.

Get Shorty on Amazon Prime is an excellent show.  Watching Sneaky Pete and the Patriot as well.  My favorite show though is Justified, watching that on free Hulu.  

Bridgerton on free Netflix got 15 minutes of my time. I hate period pieces and don't like my filth that clean.

I could care less about the Royal Family. Meghan Markle and Fredo, I mean Harry are this century's John Lennon and Yoko Ono. 

Goal for this spring is to try and figure out the magic of Loaded Carries.