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.

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.

Rite of Passage Week 3 Three PR's then Injury

Week 3 of the Rite of Passage was one of the best weeks of training I've had in a while.  Started on Friday with a Medium Day of presses.  Got all the reps, rolled the dice for an 8.  Banged out 166 swings with the 88.  All time best.  Saturday messed around with some squats and swings with a 70 for variety day.  50 squats, 100 swings.  Sunday Easy Day of Presses, no sweat.  Rolled a 9 for snatches. 

Yes, I used gloves, chalked them up.  Did sets of 10 on each side put the bell down for 20 seconds do it again.  Did 131 in 9 minutes.  Again, not even breathing that heavy.  Grip was surprisingly strong.  form excellent. Monday I did hill sprints.  10 of them with 4 different routes.  Tuesday, my legs ached.  On Tuesday I did heavy day later in the day at 6 PM. Had a business trip in Hartford and almost held off until Wednesday.  Glad I didn't.  The bell was flying up on my presses.  Did 5 ladders in 55 minutes.  Rolled another 8, this time did 176 swings with the 88 in 8 minutes.  No grip issues at all.

Took Wednesday off to rest, Thursday was a variety day.  Did 5 sets of backup presses with the 88. Backup means, start pressing the bell and then use your off hand to lightly assist.  Once I got the bell in motion, I took my hand off the bell and did a 5 second descent back to the rack.  Did about 8 reps total on each side.  My swings have been going so well, I decided to do the Simple and Sinister test.  I have never followed the program, but in order to reach "Simple," men must achieve 100 one hand swings in a row switching hands every 10 reps and then doing 5 Turkish Getups on each side in 10 minutes with a 70 lb. bell.  Accomplished that a long time ago.  I decided to try with the 88.  I finished the swings in 2:47.  My legs were complete jello and my heart rate was 186.  Rested 5 minutes, banged out the getups in 7:30.  The "Sinister" goal is 106 lbs.  Never getting there, never buying the bell.  I felt like I was in control of the 88, not the other way around.

Feeling pretty proud of myself, I started week 4 of medium day yesterday.  Did my rows first with the 88, started my pressing, on rung 4, on the left side. pop. Pulled muscle between my shoulder blades, just to the left of my spine.  Stretched out, started ladder 2, twinged a little more.  Put the bell down, popped 2 aleve and that was all she wrote.  Today, it feels a lot better, but not 100%  Would love to go running or sprinting but we had 4 inches of rain last night, it's raining now with gust to 40 MPH.  Not happening, just will rest up, probably until Monday.

Same thing happened last year.  I did back squats, 10 reps at 315, two days later, back injury. Old age has a way of fighting back.  Not worried, I won't lose strength, I basically own the 70. 

10,000 Swings in 10 Days Day 10 9/28/16

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.

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. 

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.

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.  

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.
 

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.

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.