I Need To Change The Name of This Blog

 Why? You Ask?  I don't think I've picked up my kettlebells in my house for 5 months.  I just don't use them. At my gym you ask?  Sure, once in a great while I'll do swings. Or double swings for traps, but that's it!  Back in March, I was really into running on the treadmill 3x a week and getting good again at it. Being able to bang out 5 miles at a good clip. Well, I tried to do it for a 3rd time in a week, my shoes were probably wearing out and I pushed through some pain. For the record, David Goggins is an idiot. I got hurt.  IT Band Knee tendinitis.  Which took, 6 weeks to heal. To THIS DAY, I can feel it once and awhile. I also cannot squat all the way down because it catches. No more kettlebell front squats.  I run maybe twice a week on the treadmill and never over 30 minutes.

Current banned kettlebell exercises for Brian

1. Clean and Press

2. Snatch

3. Jerk

4. Front Squat and Goblet Squat

5. Windmill SI joint pops out

6. Turkish Get Up

As you see, the only thing I can do are Rows, Swings and Farmer's Carries.  Hence, collecting dust.

Not that my workouts haven't been good and consistent. I've been doing other things.  My replaced left shoulder is great; my arthritic shoulder is really good. I can't throw a ball 30 feet anymore, but I can play golf, shoot a basketball, and swing a bat. I'm having trouble serving a tennis ball overhead. My right arthritic shoulder doesn't enjoy it. I can do some dumbbell and machine chest presses with decent weight. I don't really go heavy. I don't do pullups anymore, but I can do lat pulldowns palms facing each other for 160 for 6-8 with great form.  Just adjustments.

My gym added a Ski Erg to its functional training room. Two great conditioning workouts I've done are

1 minute Ski Erg at 80-100% effort Resistance on 8

1 minute Rest

1 minute Echo Bike 80-100% effort. Watts usually around 324. 

1-2 minutes rest

Aim for 10 rounds, at least 5.  

This workout is a beast. Around the 6th round, fatigue sets in on the upper body doing the Ski Erg. The Echo Bike just sucks. They don't call it the "Devil's Tricycle" for nothing. The first 30 seconds are fine then the quads start fatiguing and when you get off of it you have the quakes in your legs.  Which is scary. I remember doing hard kettlebell complexes where fatigue set in. The leg quake I feared most, then then shoulder fatigue and finally the grip.  

Another workout is:

500 meters Ski Erg about 2:20

Rest 1 minute

2 minutes Echo Bike, around 220 watts

Rest 1 minute

10 rounds.  

This one might be harder. At least you know the 1st one is only a minute. 2+ minutes on the Ski Erg never seems to end. And on the Echo Bike it is never pleasant.

BRUTAL CONDITIONING

They also have a prowler sled to push on 25 yards of astroturf. The only problem is members of the gym lack etiquette as well as the basics of geometry. They will stretch or do a dumbbell workout in the middle of the field using the width, not the length. It's like playing Frogger. 

Alas, I put my gym membership on hold. It's 4 miles away and due to fixing a bridge in the shit hole town that I live next to where it is located, it takes 20 minutes to get there due to the horrendous infrastructure and traffic. So, I re-joined my old Planet Fitness and bought the black card for 3 months my ego uses my guest pass.  It's fun to see old friends, but I'm SO BORED. There has been no updates to the equipment. We were in Naples, FL last month and there are 3 gyms within 15 minutes, all with brand new plate loading equipment and HUGE. The miser in Milford MA, decided to cheap out. I understand, 60% of his clientele, was how do I put this nicely, guests who overstayed their welcome in this country. Place is CLEARED OUT which equals lost revenue.

I walk every day; lift every other day and cardio on both days I lift and don't. Weight is in the mid-high 190's. Not where we want to be, but I'm healthy. On a small amount of statin, 5 mg of high blood pressure medication and happy. One thing I did try a couple of times was a 24 hour dry fast.  Start at 9:30 AM, no water for 24 hours. The first 12- hours, easy, you're not that thirsty.  The last 3-4 from when you wake up, brutal.  Feel lethargic. But you can lose 6 lbs. in a day. I just think it's too hard on your kidneys.  My creatinine numbers have always been a touch high normal/a little funky so I don't want them to get any higher. 

I do think people are drinking WAY TOO MUCH WATER. 3 quarts is good enough. My wife constantly brings water everywhere.  I'm like a camel. I drink when I'm thirsty. My urine is clear, so I'm hydrated and not losing electrolytes. A gallon of water a day is just stupidity.  You don't need it. I had to drive 3 hours to Saratoga for work. No stops on the way up. One stop on the way home to get gas. Not to pee. My wife can't ride 100 miles without needing to use the loo. When we drive to NYC always need to pullover in Fairfield County.  

Off to Hawaii on a cruise in 2 weeks and then again for a labor conference in November.  Non-stop 12- hour flight from Logan.  I get itchy after 3 hours on a plane.  Not looking forward to it.  I've been on a plane almost every month this year. Phoenix in January on American (which couldn't produce a crew, 6 hour delay). Greensboro, NC in March with a knee that was popping, I was so gimpy the pilot asked if I wanted a wheelchair. Utah in April, Kansas City in May, Florida in July, 2 hour delay, what else is new. Hawaii this month, Asheville NC next month, Probably Utah again in October, Hawaii again in November and most likely Atlanta in December.  

Needless to say, the best airline is Delta and the worst is American. I try and avoid American like a masked up COVID Karen avoids people. 

Remember Friends Don't Let Friends Skip Leg Day

Left Shoulder Replacement 8 months later, FULLY HEALED

In reality it was fully healed around the 6-month mark. I stopped doing my physical therapy exercises at that point. The shoulder is 100% as good as it can be. It gets stiff once in a while, especially jostling it while running. And I can't shoot a basketball lefty anymore which was my strong hand. My form however righthanded is butter. I can play golf!  I hit balls in the middle of May and then went down to Naples. Broke 90 first time out with the new shoulder.  I couldn't do that with the old shoulder!  Then the third time out, did it again in Connecticut! I'm an out of state golfer.  Was supposed to play 36 this weekend, alas it's going to pour tomorrow. 

All I have a scar from the top of my shoulder to my pec. The bride thinks it looks bad ass.  Right shoulder has been good. My goal is to not try and mess that up too soon, though the flexibility is gone.  I can't throw a baseball 30 feet anymore and played 3rd base on the big diamond. These days, that throw is about a par 3.

Workouts are the same.  Total body, one exercise each body part, 3 sets of 8-12.  Mixing up the different plated hammer strength machines.  I can do safety bar squats, and double 55 front squats.  Holding the bells in the rack was a huge victory. I tried to press an 18 lb. bell on the left side.  No bueno. I can't extend fully.  Tried doing a double clean and jerk with 25 lb. bells, just out of curiosity, nope. For shoulder exercises, I do shrugs and double swings.  That's it.  Still do two hand swings every week. I use the wheelbarrow sled now instead of the prowler. 

As I said before, the Echo Bike has been the biggest game changer for my fitness. My heartrate runs between 47 - 51. In March, I found this blog with 30 Brutal Assault Bike Workouts. I was doing them 2-3 times a week, they get progressively harder. I have been stuck at number 19 for a while.  I try it once a week. The good news is I was able to do 12 miles at over 200 watts average which for me is cooking, and I'm able to run 5 miles at a clip outdoors.  My foot has held up well. I'm convinced one session on the elliptical machine screwed it up.  Never again. 

Diet has been meh.  Didn't drink for 8 weeks, lost 18 lb. gained 5lb. back. Went to a college reunion with my buddies in Springfield, MA at the MGM Casino. Made it to 11 PM and my buddy decided enough was enough and bought me a glass of 14-year-old Oban scotch.  Leaped and did a somersault off that wagon. Yes sir.  Then proceeded to lose $200 at the video poker and blackjack table. Was so bored trying to get things going, I doubled on a 9 vs. an 8 and split sevens for shits and giggles.  Hadn't been in a casino in 2 years since I was at the Mirage (RIP) and on a cruise ship to Bermuda.  I won on the ship and told the bride not to let me go back in there. 

Went to the doctor for a physical in April. I was so proud of myself until I saw my cholesterol level,  277!  Doctor told me it's from INTERMITTENT FASTING.  Told me to knock it off. Gladly.  My HDL (good) was 78 and I'm off blood pressure medication.  I eat too many eggs and have too much salt. 

In other big news, I have an old job back. The PT placement business was a disaster. What could go wrong did.  I left the placement industry 10 years ago because I started hating candidates.  They have gotten MUCH WORSE.  Over analyzing everything, too many questions, too many demands, unrealistic expectations.  The worst industry in the world to work in is physical therapy. Going in debt to get a Doctorate in PT just to make $85 K. Clinic owners' margins are razor thin and they can't pay fees or people. Lesson learned.  Good thing my stock portfolio is kicking butt and taking names.  Fantastic 5. 

What I love about my new/old job is it's a new company and all the trash got taken out. There's only 3 people left that I used to work with. Maybe 4.  Jumped right back in like Carl Yastrzemski going back to left field for the 1975 World Series.  God, I'm dating myself.  I just used 2 spaces after the period as well. Here's Captain Carl vs. the Reds that October. Red Sox won that World Series 3 games to 4. LOL

Very pleased with my Celtics winning their 18th championship.  The Lakers may have 17, but 5 were in Minneapolis. And does the bubble count with that poser/fraud Lebron James?  He's such a passive aggressive clown that the Lakers will never win with him again.

Words and phrases that have been driving me crazy.  "Vibe," The "vibe" of the MGM was really cool. Using "super" as a modifier. Whatever happened to the word "really." As in Hi, I'm Brian and I'm SUPER EXCITED to share this blog with you.  New one from my job, "robust data."  What does that even mean? And finally, the word "journey."  Everything is a darn journey these days.  We had a mid-year presentation and the vapid CHRO used the word journey 8 times in the first 7 minutes. Throw in she started off with "I'm super excited" to begin the presentation.  I hung up after 10 minutes.  Wasn't making me any money. Voyage, trek, passage anyone?  I told my soon to be finance major senior in college to get a job in HR. Big bucks for dumb ducks.

I'm late to the party. Get Your Ya-Ya's Out by the Rolling Stones and Live at Leeds by The Who (extended version) have been my go-to music while doing cardio.  One would think that a 13 minute My Generation might be a tad self-indulgent?  NOPE.  And the Amazing Journey (title of song, from 1970, not used as a word) medley into Summertime Blues HNNNNGGGGGGG.  The Stones sound SO tight and Mick Taylor ripping the lead guitar on Live with Me is phenomenal. 

Pick your favorite conspiracy. Michelle Obama was born a man, or we landed on the Moon in 1969.  The former bares the question, who is more confused? Joe Biden at the debate or Michelle's gynecologist? The latter, "I can't get Wi-Fi in some parts of my house, how did they stream film and have a call from the Moon?"

55th Year Tuneup and DO NOT DO THE RITE OF PASSAGE White Album Review

Welp, the time has come. SHOULDER REPLACEMENT SURGERY on my left shoulder on November 16.  The cortisone shots were working for less time and my range of motion was lessening. When putting on pit rub or combing your hair is an effort, it's time to address what's wrong. 6 weeks in a sling, right through the New Year.  Currently practicing shaving and brushing my teeth with my right hand. Three- month recuperation, will be ready by spring.  Going to PT twice a week to make the muscles around the shoulder stronger and to pre-habilitate my right shoulder which isn't great either.

I also need a protein injection in my right cornea to keep it from degenerating and starting Wednesday, removing some pre-cancerous skin blemishes from my face. Going to use an ointment that will turn my face completely red on the left side.  Use for 4 weeks. It's basically, chemo ointment.  Good times, going to look fantastic on the family Christmas card.

Been going to the gym. Physically in good shape, can lose 10 lb. but the engine and cardio are strong.  Echo Bike, Sled, Kettlebell Swings, and Hands-free Stairmaster intervals.  The Echo Bike is the nastiest piece of equipment, I've used in a LONG time.  Worked my way up to 19 miserable minutes, adding 1 each time. Tabata on it is the WORST. Now if I could re-lock in my diet, we'd be in business.

So, what caused all this shoulder problems?  Kettlebell volume.  All the pressing and snatching wore the cartilage down to a nub.  I also didn't start until I was 40 and already had mileage on me. All this work pressing double 70's for reps, snatching a 55, 200 times a couple times a week. Dumb dumb dumb.

I'm not saying don't do presses or snatches, I'm saying, pick a volume and go no higher.  For example, the Rite of Passage has you pressing 3x a week. 30 reps, 50 reps and 75 reps each arm, while doing pullups in between sets.  Recipe for disaster.  Both are brutal on the shoulders.  The ideal reps' scheme is 25-50 reps twice a week.  Lose the heavy day.  Grease the groove instead. Most people when they get to 32kg/70 lb. start getting nicked up. I'd say, for most average men, under 225 lb. don't go higher than a 24kg/52 lb. bell most of the time.  

Snatching is just as bad.  Think of the rolling of the ball and socket as it goes over your head.  Is that really good for your shoulders?  I love the exercise but 50 reps MAX per arm a couple of times a week and NEVER heavy.  Meaning no higher than 24kg/52lb. if you aren't interested in tennis elbow.  

I have no one to blame but myself.  I was the ignorant one. I love working with kettlebells, it's just now my time is over with them. Don't get fooled by programs that tell you, to keep banging your head against the wall to achieve 1/2 your body weight press and 200 snatches in 10 minutes.  Showing up, putting in the work, is all that counts. For the last 30 years, my weight has been between 180-200. It doesn't matter if I was running 5/3/1 and squatting 3 plates for 10 or doing 155 lb. with the safety bar.  Or pressing 70's for 3-5 reps or just doing shrugs.  I look the same. Maybe older, fatter and less muscular, but not much of a difference.  

This is not meant to be bitter.  It's reality and I hope others will learn the lesson. I'd be weary of any pressing programs that have you doing it 3x a week for volume. Including THE GIANT. What's the end game?  Squat instead, do rows, swings. 

Quick recap of the Beatles' 1968 White Album.  They did everything better than everyone else.  The Beach Boys in Back in the USSR, hard rock with Helter Skelter, the blues with Yer Blues and Why Don't We Do It in the Road? Music hall with Martha My Dear, Rock with While My Guitar Gently Weeps, Country with Rocky Racoon and Don't Pass Me By.  

30 songs, uneven, a hot mess. You could easily cull 9 songs off of it. Revolution 9, Long, Long, Long, Everybody Has Something To Hide, Rocky Racoon, Bungalow Bill, Wild Honey Pie, Piggies, Goodnight, Cry Baby Cry, and I would even lop Birthday to make it 10. Dumb lyrics.  

I really don't like most of John Lennon's stuff on here. Yer Blues is awesome and so is Sexy Sadie. Mommy issues and wanting to revert to a child with Bungalow Bill, Julia (McCartney with an acoustic singing is WAY better than Lennon), Dear Prudence (no wonder why she wouldn't come out to play). Revolution 9 should have been put on Two Virgins.  I always thought Happiness is a Warm Gun is overrated (ironic a warm gun killed him). I like Glass Onion, Dear Prudence, and I'm So Tired.  He peaked in 1965.

Back in the USSR and While My Guitar Gently Weeps are spectacular. Mother Nature's Son is better than Blackbird.  

Emptying the Drawer on Fitness

 1. My Planet Fitness gym sucks.  There I said it.  I like Planet Fitness for the most part.  Black card, it's cheap and you can lift anywhere as well as bring a guest.  The one closest to my house is the worst. Dirty, terrible customer service management and OVERCROWDED.  Rules aren't enforced.  People having full conversations and video conferences on speaker in the middle of working out.  Too many kids.  I'm all for the youth exercising, but the ignorance and lack of etiquette is off the charts.  5 kids around a machine, all with their heads buried in the phones like ants around a melted popsicle stick. Plus the place is having plumbing issues and smells like septic.  I'm switching gyms and cancelled my membership.

2. Competition kettlebells are better than cast iron.  Why?  The handle.  All the bells are the same size in shape and in the handle.  When I had my 88 lb. bells, one of the handles was SO BIG it was scary to use.  I had a 3 day membership at a gym I used to attend.  They had a 106 lb. bell and an 88, which were competition bells.  I did 2 hand swings no problem with each.  I had never swung a 106 before.  The bells were so much easier to use because of the handle.  

3. I've stopped participating in fitness forums.  I'm too busy starting my own business and too many stupid questions.  I am sorry the Dan John forum is dead.  Good guys on there.  For example, on StrongFirst, there is a "Team Leader" who is trying to "tame the beast." Meaning, pressing the 106, doing a pullup with one and a pistol squat.  He has leg issues and is trying to figure out how to work his way around the leg issues.  First, pistols are one of the dumbest movements there are.  Do Bulgarian split squats instead.  Second, there are no rewards for being a "beast tamer."  Why do further damage?  Dumb, dumb, dumb.  The Misc.forum on Bodybuilding.com used to bring the LOLS, but now it's just a bunch of incels.

4. My 20-year-old son is into lifting.  He is 6'2 and about 210 lb. with shoulders like an aircraft carrier.  Although he's not really strong, he is filled with testosterone and putting on muscle quickly.  I told him, "don't put anything more than 225 lb. on the bar until you can squat it 20 times."  And, "dumbbell bench press is your friend."  Why get hurt?  Just do reps. 

5. The Prowler is the best conditioning tool there is.  The gym I'm joining has one with a 25 yard field turf area inside it.  10 laps with six 45 lb. plates is one heck of a workout.  Puddle of sweat when I'm finished.  

6. Another new favorite workout is StairMaster intervals.  No hands, 90 seconds level 5, 30 seconds levels 11-15.  20-30 minutes.  The key is no hands.  Hanging on is cheating.  I also like using this method for running as well. 5-6 mph maintenance, 8-9 mph sprint.  Level 1 on incline.

7. Repeat after me, "It's the diet, stupid."

8. Want to lower your cholesterol?  Take a TBS of Metameucil/Psyllium Husk daily.  Glorious and fills you up when you're hungry.

9. For 80% of people over 50, 3x a week total body lifting workout is way to go.  

Why?

a. Hit each body part 3x a week. More than a "bro" split.

b. Get to use different exercises/More Variety Monday Kettlebell Front Squat, Wednesday Back Squat, Friday Hack Squat or Leg Press.

c. More time to recover. You get stronger on your days off.  That doesn't mean doing nothing.  Do 20 minutes of yoga and go for a 3-5-mile walk. 

d. Get to stimulate muscles without annihilating them. But if you insist, do 5 x 5 and then rep out last set.

10. Sets of 20 swings with a 24 kg or higher during rest periods is a nice way to get some conditioning in, if you're crunched for time.  15 sets of snappy swings becomes 300.

11. Geoff Neupert is pushing his Kettlebell Burn Extreme program through email.  If you want to summer shred in a hurry, get it.  It works, it is also an exercise in delayed gratification.  There was a post on Instagram that said, Week 1, day 2 and showed a guy doing double swings.  All I could think was, "let's see how your enthusiasm is, when you're in the midst of a 36-hour fast, staring up at the of faucet of a cold shower.  The workouts are doable.  The intensity progresses as you are losing weight can provide difficulty, but not killers.  What is a pain in the neck is scheduling around a social calendar. I always had issues with the cheat day coming up on the wrong day.  Dinner on Friday night vs. Saturday night.  Having to fast on a Monday instead of the Sunday due to social obligations.  I have completed it twice.  Pro tip, don't have a beer or alcohol on your cheat day.  Just abstain.

12. There has been this trend lately of getting in the habit of getting up at 5 AM.  Just for the sake of discipline.  Just dumb advice. Yes, you can be productive and focus.  BUT, what about recovery?  What is the most important part of recovery?  SLEEP!!!  So, to prove discipline, I'm going to have the alarm set at 5 AM for no reason when my body needs another 90 minutes of sleep.  I get the early bird gets the worm, but I'm not going to bet at 8 PM.  If you're a monk who lives alone with no family, sure, go for it. 

UPDATE on Number 12. Woke up early this AM around 4:43 to empty my bladder . Watched the Celtics game, but went to bed at 10:45 which is a reasonable hour.  Fell back asleep and woke up at 7:20.  And had a great workout at 9.  Sleep > Starting the Day Early.

The Dream is Over (Done with Kettlebells)

Welp, that's a wrap on my favorite fitness tool.  It was a great 14 years, but physically I just cannot use them the way I want to.  And I'm absolutely fine with it.  As the Traveling Wilburys sang, "we're going to the end of the line." 

The good news is physically, I'm well.  My foot issue is pretty much gone and I can run again.  I can go into the gym and do the machines, get a pump and leave without injury.  And at 54, that's what I am accepting.  I'm going to physical therapy for my shoulders.  Intervening on the left one and preventing on the right.  I'm one of the crazy 9% of people who does his physical therapy homework, as boring as those exercises are.  

The issues with kettlebells for me are twofold.  The majority of upper body movements are shoulder related.  (Presses, Snatches, TGU's). I have enough wear and tear on them.  Don't need to aggravate the situation doing The Giant.  Second, I can squat, BUT.....I don't like the clicking of my arthritis holding the bells in the rack and I've popped SI joints dropping my hips back when fatigued.  

All that I can do without getting hurt are 2 hand swings. Which I still do at the gym, but that's it.  Monday, I had this grand idea at the end of the day to do some cleans and presses. Double 55's, sets of 2, auto regulated rest.  Got to 15 minutes, did my 12th set and barely got the last rep up.  My older son, said, "what the hell are you doing and why?'  He was absolutely correct.

Which leads us to my next point.  It does not matter what program you do.  If the diet stinks, you're not going to get results.  For 30 years, I've been between 180 and 197.  It doesn't matter, if I do kettlebells, pick ANY program, 5/3/1, bodybuilding, 5 x 5, running 30 miles a week.  Unless you lock in the diet, the results will not be there.  

There are 0 victories for 1 rep maxes other than injuries. Unless you're on steroids or testosterone replacement therapy, you're not going to gain muscle after 40.  You can get stronger, but that's it.  My 20 year old is into lifting.  He's filled with high testosterone, is 6'2", 205 lb. and has shoulders like an aircraft carrier.  He's not strong yet, but aesthetically looks fantastic.  He's getting all my unsolicited advice, like a letter to my 20 year old self.

1.     Don't barbell bench.  Use dumbbells and supinate the grip.  
2.     Don't 1 rep max.  Do reps in the 5-12 rep scheme with good form
3.     Leave a rep or two in the tank every set.
4.     Don't waste your time chasing deadlift maxes
5.     Do pullups.  A set of 1-2 between sets of everything else.
6.     High rep back squats are wonderful
7.     Do your cardio.  1-2 mile runs or 200 swings
8.     You get strong on rest days.
9.      Supplements are a waste of money. 

The best results I've ever gotten from a program was Geoff Neupert's Kettlebell Burn Extreme.  Why?  Because it has the diet right there. Workouts were manageable 20-25 minute long.  BUT the nutrition and cold showers were rough.  The diet works.  Really, really well.

I feel like John Lennon singing God.  He rips off 15 different things he doesn't believe in including Beatles.  "I just believe in me."  

I'm still going to blog about fitness here, but if you've come to see any updates about the ROP, MKM or anything else regarding kettlebells other than 300 swings a day, look elsewhere.  

Daily 45-60 minute walks

Yoga 2 x a week

Planet Fitness machine workouts + run for 20-30 minutes

Shoulder exercises for PT.  That's it for now

Cue up Glory Days, These were done in 2013 at my old house at the ripe young age of 44. "When I was young and stupid, I was young and stupid." George Bush

Double 70 Press Rep Test

88 lb. Turkish Get Up

This does not come from a place of unhappiness.  It just is reality.  What else is reality is The Beach Boys Pet Sounds is the greatest thing I've ever listened to on a rock and roll record.  Put a pair of headphones on and listen to all the different sounds. I discovered it, while in Florida at the pool in January. Yes, I'm completely late to the party.  Way better than the overrated Revolver and was the inspiration for Sgt Pepper which is dogged by the horrible, Within You Without You. The only scar on Pet Sounds is Brian Wilson used the Wrecking Crew as his backup musicians for most of the album.  While the Beatles played their instruments.  Put on Pepper and listen to Ringo's drumming and Paul's bass, they're amazing.

Let's DIscuss Horse Manure Hacks

 Happy New Year and Friday the 13th!  What's new and exciting?  Welp, I finally found employment after 4 months of looking.  Talk about a soul sucking experience.  Should be starting in the next couple of weeks.  I can't wait to post my new job and a message on LinkedIn so I can count the number likes, and comments while showing I'm a grateful guy in the most cringiest way possible.

I did 25 days of the Easy Strength workout. The good news is it worked really well. On day 23 I pressed double 70's like they were a toy.  Workout went like this:

Double 70 lb. Deadlift 2 x 10

Double 70 lb. Front Squat 2 x 5

Double 70 lb. Row 2 x 5

Double 55 lb. Press 2 x 5

Double 70 lb. Swing 1 x 20

Ab roller or Double 70 Farmers carries.

I was rolling along nicely until.....Doomsday 25.  5th day of week 5.  17th rep of swings.  POP.  Out went my SI joint on the right pelvis.  My fault dropped my hips back too far like I was going to go balls deep on the thrust of the swing.  Too many reps, too heavy and too old.  4 trips in 2 weeks to the chiropractor, later, I'm all better.  

Been doing the Olympic 2.0 complex and hanging out at Planet Fitness.  

For shits and giggles, I've been listening to podcasts and watching YouTube from these fitness and life "gurus."  What a bunch of pontificating clowns.  Most became successful through multi-level marketing AKA pyramid schemes.  "Buy my program for $1000, and I can teach you how this hustle will get you a condo in Dubai, a Lotus and $20k /month...." The hustle porn and pictures of them holding a fob for a Chevrolet Impala standing next to a Ferrari are hilarious.  Who falls for this shit?  

Anyway, let's discuss a couple of hacks that are absolute horse manure.

Getting up at 5 AM to start your day if you don't have to.

I'm kind of an early riser.  When I worked in Boston and sponged off my parents, I would get up at 5, get to the gym at 5:30-5:40 in the AM.  I'd bang out a workout, shower and chug a chug toot toot into the sun along the Mass Pike. I was also 24, single with no responsibilities. I did like it and felt it gave me an edge.

In 2023, I work from home.  I've worked from home since 2014.  I don't NEED to get up and face a commute before I get to work.  I'm not an early starter anymore.  I like my 3 cups of coffee in bed or on the couch while I wake up and read a book or troll the internet.  

The nice part of working from home is waking up naturally without an alarm.  There are some "fitness inspirators" who get up at 4AM or 5AM and post it like it is a badge of honor. Which leads me to the question.  What about sleep?  Every day, more and more there are articles of the importance of sleep on health.  Some days you need more than others.  Why would you forcibly wake yourself up for no reason on a day when you need 9 hours just to photograph your clock and post it on the internet?  There are no bonus points for it. Example, Sunday into Monday I slept 8 and a half hours and woke up at 7:30 AM.  Monday night, went to the Celtics game, walked 11,000 steps, had a great dinner and dessert in the North End and a couple of cocktails.  Was home by 11. Went to sleep at 11:30. Slept until 8:40. My 20-year-old son, got up at 7:45 to work during semester break.  He said to me, "I was exhausted when I got up this morning." (after 8 hours of sleep)

I'm not saying getting up early is bad.  It's great as long as you get to bed early enough. But whether you get up at 5 or 7, it depends on how you spend those hours.  Sleep > Internet posts.  

Cold Showers

In 2014, I alternated between them and alternating cold/hot contrast for a month.  The good news was any aches or pains I had disappeared. I did them when it was 1 degree outside.  The bad news is, they are really awful.  I've done them since and have survived 3 or 4 days at a time.  However, in December the bride broke the shower head and I had to install a new one.  The one I chose provides a HIGH volume of water.  I listened to Win Hopf, did his breathing routine and jumped in.  It was the WORST experience bathing I ever had.  I could not catch my breath or hide from the water. I jumped out after 3 minutes.  My package looked like a field mouse and 6 hours later, my hands and feet were still cold. I took it at 4 PM vs. 5 AM. I can't imagine doing that first thing in the morning.  "Take a cold shower first thing in the morning, if you can survive that you can survive anything that is thrown your way!"  Fuck that. 

It may heighten your immune system (I'm good there and eat lots of green veggies), help with depression (I don't have it). No thank you. It's not going to make you perform better professionally.  It's a placebo for that.  I do like when I'm done feeling exhilarated and feeling warm when I get out. I have no problem jumping into an ocean on an 80-degree day when the water is 62, No thanks having it sprayed on me in the winter.  

Fasting

I'm all for fasting.  But only in a specific window.  16 hours without eating IS NOT FASTING in my opinion.  I don't believe you get the benefits until you pass the 20-hour mark.  For the record the Warrior Diet is an unsustainable joke as well.  Good luck on your 20-hour fast on day 3.  The window should be 22+ hours-48 hours.  Pick 22-24 hours 1-2 times a week or 36-40 hours once a week.  Fantastic benefits.  I also don't buy into the "completely heal yourself doing a 5 day fast."  Good luck being a vegetable due to a lack of energy as your kidneys are shutting down.  BUT YOU CREATE STEM CELLS AND AUTOPHAGY.  No one can identify when autophagy starts.  Or a dry fast for 24 hours without, water.  That means, no showers, washing your hands after a bowel movement or brushing your teeth either.  Those who do Ramadan swear by it, but when it's dark, they are pounding liquid and food. I think 36-40 hours once a week is a game changer for your health.  But it's a big mental game. 

Long Term Minimalist Exercise Programs

Everything works for 4-8 weeks.  Doing something is better than nothing.  Then your body adjusts and it's diminishing returns. Look at the Simple and Sinister. As a male, ten Turkish Getups and 100 one hand swings in 5 minutes with a 32 kg/70 lb. kettlebells is a noble goal.  However, trying to get to the 48 kg is not worth it.  You will get injured, or your form will be awful.  I saw a video of a kettlebell leader, who has blogged his workouts since the turn of the century do one hand swings with the 48kg.  The bell didn't get above his pecker. It was a shit swing.  A for effort, D- for execution. There is no "what the hell" effect.  Doing Turkish Getups will make you great at Turkish Getups.  Full disclosure, before I sold my 40kg/88lb. bells, I did the 10 getups in 10 minutes and 100 swings continuously with the Bulldog.  When I was young and stupid, I was young and stupid.

Don't fall for hacks.  Do the work, get your rest and most importantly, get your diet right.

ADDENDUM

Drinking a Gallon of Water a Day

What is up with the hydration culture?  My wife is a member of overhydration nation.  Carrying water bottles everywhere. To the gym, to the store, to the beach, everywhere.  I agree, water is important. Lot of benefits, but I feel it gets to the point of diminishing returns.  100 oz. or about 3 quarts is a sweet spot.  I hate having to pee every 30 minutes and it be completely clear.  If it's clear your hydrated. Also, you don't want to flush out your electrolytes. The one water hack I recommend is, drink a tall glass as soon as you wake up in the AM.  It will help thin your blood which has thickened while sleeping. 

In 75 Hard this is one of the tasks you must complete. Bloated stomach, having your bladder ready to explode 30 minutes away from the nearest bathroom while exercising outdoors.  Running with a full bladder is truly a miserable experience. I'll pass.  I guess I'll never be REAL AF. 

Kettlebell Training Around Injuries and Other Hot Takes (As well as cold)

 This year I've had 2 cortisone shots in my right foot and two in my left shoulder.  The shoulder needs the cap replaced as I don't have cartilage left in it and the foot is Morton's Neuroma that is sheer irritation.  My wife and I hiked Mt Wachusett with our dog and the whole descent, my ring toe was burning.  I can run a little, 2 miles on a treadmill, but don't want to irritate it.  At the end of July, we went on a cruise to Bermuda, and I did run every day at the gym.  Because I can only get shots 3 x a year, so I try to space them out 5-6 months until I need them.  I need to be realistic and limited to what I can and cannot do.

For the past 2 months, I've been doing kettlebell complex programs.  Geoff Neupert's The Wolf as a chain and currently, The Long Haul.  As stated in previous posts I can finish the reps with the rest periods based on the total time.  However, instead of doing one exercise after another as you would in a complex, I put the bells down and do the next exercise with as little rest as possible.  Why?  First, as you age, your ability to increase your maximum heart rate is lessened and second, I don't want to get injured because I'm fatigued.  Sure, I lose the production of lactic acid buildup and the production of HGH, but I get the benefits of doing the reps, fresh and get a heck of a workout in the same amount of time.

Looks like this:

Medium Day of The Long Haul, Week 4: Double 45 lb. bells

Double Snatch x 30 seconds

Press x 30 seconds

Front Squat x 30 seconds

Double Swing x 30 seconds

3 rounds  Work:Rest ratio, 1:1.5

2 minutes of work, 3 minutes rest between rounds, Total workout is 12 minutes, or 720 seconds

Total exercises completed is 12.  (4 exercises a round x 3 rounds) 720/12 = 60.  Start the next exercise at the top of the minute.

Snatch:30 rest to top of minute, Press: 30 rest, repeat until all 12 exercises are completed.  Finish in 11:30 vs. 12 minutes

I am all in these days on 15–30-minute workouts, hit it and quit it.  Light, quick and don't get hurt.  I have double 55's and 70's that are collecting dust in my basement.  At this point the goal is maintenance with cardiovascular health.  No one builds muscle in their 50's unless they are on steroids.  

I hate the concept of "minimalism" in kettlebells.  Doing getups and one hand swings day after day or doing nothing but clean and presses is too boring for me.  That doesn't mean you won't get really good at each, you will, it's just boring, and too much volume.

My comrade Tommy Rambo and I were playing golf at his course in Connecticut, and he was telling me he was doing "80 cleans and presses in 30 minutes with his 24 kg bells).  Three times a week. Really good for 53?"  I said, "what's the point of that amount of volume?"  The joints have only so many reps, why not play the long game?  He has since taken the month off and still looks jacked. He's a Marine, and fun to play golf with.  Structured, flask of Dewar's one cigar on front 9, one on back. whistling his way to a 15 handicap. That being said anything over 50 reps for grinds is too much.  25-50 is the sweet spot, 40 is better.  

I have eliminated a LOT of exercises from my repertoire, I don't want to hear Rice Krispie's in my shoulder and want to keep my right shoulder as healthy as possible. 

1. High volume snatches.  

2. One hand swings

3. Heavy presses

4. Jerks.  Not good bouncing on the ball of my foot for my neuroma. 

5. Heavy Front Squats

There is a lot of value in these movements, just not for me anymore.  Here are some movements that are just dumb stupid circus tricks.

1. Heavy Turkish Getups. I raise my hand guilty as charged.   I used to do them.  As George W. Bush said, "when I was young and stupid, I was young and stupid."  Here's proof from 2013.  The get down was always the hardest part for me. I used to do 5 a side switching hands every rep.  I was mentally exhausted when I was done.  The last time I have done a TGU over 55 lb. was on a bet this past March.  Someone told me I couldn't do one on each side with a 32 kg at my gym.  I did 2 in a a row on each side and collected on a free bottle of Johnnie Walker Black.  Hadn't done a TGU 6 months prior to it or done one that heavy since.

Dan John has railed against heavy getups for a LONG time.  I was fortunate enough to be a guest of Dan's at the Perform Better conference last month.  A great guy who is extremely generous with his time.  His coaching discussion and workshop were incredible.

I am of the opinion that unless you are a mutant, save your money on buying heavy kettlebells.  I sold my two 88 lb. kettlebells in the midst of the pandemic for more money than I paid for them.  Stick to 32kg/70lb. and under.  No reason at all to go heavier. 

2. Windmills. Some please tell me why you need them?  Want a strong core? Ab wheel

3. Bent Press Silly old time circus trick. Either you can press the weight or not. The number of people who care I can count on one hand.

4. Bottoms-up loaded carries. I like my teeth the way they are.

5. Rotational ballistics.  Turn and do swings or cleans.  Huh?  Nope.  There is an instructor I USED to follow who does these.  I'll leave him nameless to protect the idiocy.  

Other thoughts from the DragonDoor/StrongFirst universe

1. Simple is great, Sinister is stupid. One hand swings, with a 48 kg are ugly.

2. You will reach a limit to your strength.  Not everyone will reach the Rite of Passage. At 188 lb., I maxed out at 36 kg/79 lb. bell.  Never came close on the 40kg/88 lb. bell.  I could push press it.

3. Press>Jerk>Push Press.  Push presses will not help your press.  Too much leakage of strength.

4. You will reach your limit for snatching.  160 in 10 minutes for me with a 55 lb. bell. You get to a certain age, see above where the cardiovascular engine only has so much horsepower.  Grip, shoulder fatigue, hamstring comfort, breathing.  100 in 5 minutes? In the old days, sure.  Minutes 6-10 are a different animal.

5. Why would anyone do Girevoy Sport?  Other than the pretty colored kettlebells?

6. The individuals that blindly follow the Simple and Sinister workout for more than 3 months are completely missing the boat on what makes kettlebells fun.  I've never laid down and thought, "can't wait to do Turkish Getups today!"  I like them, just never looked forward to them.

7. Not following a program and freestyling it, can be the most emancipating fun workouts to do. Make up your own.

8. The protocols with numbers QD45, are silly. It's not a nuclear program. Silly marketing schtick.  I still burst out laughing anytime I see the old StrongFirst photos of guys dressed up in paramilitary gear.

9. If I was to choose a program for 12 weeks, it would be the Rite of Passage. The dread of heavy day still reigns in the back of my head. But it works. REALLY REALLY works. Unfortunately, once you get to the 32kg/70 lb. lots of people, including me start to get nicked up.  150 presses are A LOT. 

10. Why is it always the BJJ guys who have programming ADD? Can I do this? and this? while doing my BJJ 4 days a week?                                           

Kettlebell Stacking and Updates

Injury update, all is well.  No pain in my left shoulder, right shoulder has been a little cranky.  That's my throwing shoulder, so I know for sure that will probably need cap replacement eventually as well. They both crack. Foot has held up fine.  I have not done any running whatsoever, nor plan to.  Only issue was when I decided to walk the beach and it was really sore the next day.  800 mg of Advil and ice alleviated it. I don't even know if I can hike.  The bride wanted to book a few days in Bar Harbor, ME and hike Acadia again, but I would hate to be shut down on day 1.  My podiatrist told me only 3 cortisone shots a year, so it's been less than 3 months need to keep it healthy for another couple of months.

Kettlebell update: Yes, I still use them a couple of times a week.  I had this grand illusion of doing 10,000 swings in 10 days.  Did the first 3 days no problem, actually did 500 on day 3 with a 32kg/70 lb.  Day 4, I had the "you're going to get hurt if this continues.." hunch and stopped.  

Let's discuss what I CAN'T do.  Jerks, I believe it assisted in causing the neuroma in the ball of my foot.  Snatches, I don't need to hear my shoulders go rice krispies on the downswing. Turkish Getups.  Surprisingly, presses do not bother them.  At the gym, no more pullups or dips. I've been doing machines, light sets of 10 and the StairMaster with no hands and the seated bike.  The bike routines are the longest 30 minutes of my life.  Still doing Yoga With Kassandra once or twice a week.  Good can opener for the hips and hamstrings.

It took until this week, but I found what works with kettlebells without the wear and tear.  An oldie but a goodie....STACKING.  Using a 45 lb. bell. 30 seconds each exercise

Two hand swing x :30 seconds (about 19-20 reps)

Rest :30

Goblet Squat x :30 seconds(about 9 or 10 reps)

Two hand swing x :30

Rest :30

Slingshot :30 seconds (around the body pass)

Goblet Squat x :30

Two hand swing x :30

Rest :30

Clean and Press L x :30 (6 reps)

Clean and Press R x :30

Slingshot x :30

Goblet Squat x :30

Two Hand Swing x :30

Rest :30

One Arm Row L x :30 (16-17 reps)

One Arm Row R x :30 

Clean and Press L x :30

Clean and Press R x :30

Slingshot x :30

Goblet Squat x :30

Two Hand Swing x :30

Rest 90 seconds, repeat 2 more times.

A tremendous MetCon of 36 minutes.  It felt good to open up the throttle.  You can do this for reps or lower the time of each exercise and go heavier.  

I've been traveling a lot for work.  Twice to Chicago already.  Again, in a month, then Toronto and NYC late may and early June.  The great dilemma is fly or drive to Toronto. I've surprisingly had some decent equipment in the hotels that I've stayed.  Also did 10 days in Florida and went to a couple of different Planet Fitness franchises.  I like working out in different gyms.  The funny part was I ran into a couple I used to see in my hometown gym 15 years ago, 1600 miles away.  

Been fasting once or twice a week depending on the length.  40 hours twice in the last month and 21+ twice this week.  Whenever I travel, I usually do it.  Coming home from 88 degree Florida, into 37 degree windy Boston, I figured, I'm going to be miserable anyway, might as well be REAL miserable.  

This is 53

Setting:  Honey Dew Doughnut Shop.  Me: Sitting with a medium cup of black coffee and stuffing my face with a butternut doughnut as well as dew drop stick, wallowing in my misery.

Visit to the orthopedist yesterday to have him look at my achy, but not debilitating left shoulder, after I got it X-rayed in December.  Prognosis: "If I just looked at this X-ray and didn't test your range of motion, I would be suggesting to you that we need to schedule joint replacement surgery."  No cartilage left in the ball of the joint, bone on bone movement, arthritis and spurring.  He told me we can do nothing until it's intolerable, shoot it with cortisone, but once that starts, you're getting one step closer to surgery.  I said, shoot it to kill the inflammation.  He said, once you have cortisone, you can't have the surgery for 3 months.  I laughed, said, "it doesn't matter, I just got a shot in my foot last week."  What's 14 weeks instead of 13?

Pretty frustrating.  I had originally had a slight separation 25 years ago that healed after a shot.  Horizontal movements, "band pull-aparts," "pec dec," swinging a golf club sometimes hurt it.  I'm sure all the kettlebell lifting and pressing wore it done a bit.  I never hurt it doing kettlebells, vertical pressing does not bother it, but alas, wear and tear.  It was a good run.  

What now?  First, I can't do ANYTHING.  No yoga because of my shoulder AND my foot.  Walking is limited.  I did 3.5 miles with my dog and my new insoles and I could feel the Morton's Neuroma later on. So, need to limit that.  Need to keep the weight off it.  Lifting, sure, leg extensions and leg curls, some ab work.  I'm basically going to take the rest of the month off and let the inflammation go away.  Throw in the $1200 I just spent this week at the optometrist for new scleral lenses with the comment, "there's toxicity on your corneas."  Have my colonoscopy next month, let's see how many polyps they find, and I'm a PHYSICAL WRECK. 

Hopefully, in March I can do swings and squats with kettlebells and light machine weights at the gym.  I've decided to get the surgery done in the fall after golf season and summer are over.  October is usually a slow month in my industry so that would be a good time.  6 week recovery, as good as new. I've started brushing my teeth and shaving with my right hand in preparation.  I look terrible with a beard. 

Need to lock the diet down and cut the calories.  

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 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.

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.  

Kettlebell Crossroads

Well, if I didn't consider myself old, going on high blood pressure medication has confirmed it.  After continually getting readings of 137/91-158/100, I was finally prescribed 10 mg of Lisinopril.  This has brought it down to the 120's for systolic and the low to mid 80's for the diastolic.  The good news is my cholesterol level went down from 244 to 238.  The better news is my HDL (good cholesterol) went up 17 points from 79 to 96, which is off the charts good. Heart rate is in the mid 50's, weight in the mid 180's.  All good.

I finished one of the kettlebell programs I was doing after 6 weeks. It was a rowing based complex program and heavy and medium day were, uncomfortable at the end.  4 rounds, work:rest ratio, 1:1

Heavy day 45 lb. kettlebells
Renegade Row x 20 seconds
Double Clean x 20 seconds
Front Squat x 20 seconds
Double Snatch x 20 seconds
Military Press x 20 seconds
Double Swing x 20 seconds
Double Row x 20 seconds.

2:20 on, 2:20 rest.

The other program is a 9 week jerk program I'm doing as a chain. Starting week 8.  Using 45's, 4 rounds work:rest 1:1, week 9 will be 5 rounds.  Takes about 100 seconds and then rest 100.

Heavy Day: Repeat this sequence 6 times for 30 reps
Double Clean x 1
Jerk x 1
Front Squat x 1
Double Snatch x 1
Jerk x 1

Don't be fooled, 4th time around the sequence it starts getting fatiguing.

I like these workouts because they only take 15 minutes max, and if I want to run, play basketball or go to the gym and do chest, I'm not so spent that I can't.  I've been playing hoop 1-2 times a week and it's coming back.  Some nights, like Monday we had 18 guys and I was the oldest one there and I can keep up. Just don't ask me about my kneecaps when I go downstairs the next day.

My goals right now are just to complete the programs.  I have ZERO interest in lifting heavy.  I haven't picked up my 70's or 88's in long time.  My fear is my elbows. When doing Turkish Getups with the 88, which I have no problem performing on each side. The hyperextending of my elbows makes them sore the next day. If that's the case what's the point?  Did 200 snatches in 19 minutes with a 55 doing 5 each hand at the top of the minute. No problem, but my hands never feel great after and my form is solid.

So I have 2 weeks to figure out what to do next.  I am going to continue to use kettlebells.  Right now I know what I'm not going to do.

No Rite of Passage, too much volume, no farmers carries, no Simple and Sinister (with all the fun and different exercises you can do with a kettlebell, why would anyone stick to just getups and swings is beyond me), no Easy Strength, no 10000 swings.

Stacking 3x a week is a possibility, Escalation Density Training is a maybe, 3x a week.  My only issue with that is I get nothing out of floor presses so I need to figure out a pressing movement on Day 2.  I'm also thinking of simplifying things and using one kettlebell for awhile.  I'm better when I'm doing programs vs. free forming.

This is not on my purchase list.

10 Weeks Later

70 Days into my health kick.  Like the Energizer Bunny, I keep going and going and going....

Lots of good news

1. Weight down 8-9 lbs 182-183 range. And I've eaten like an 18 year old. Been on the road last 3 weeks.  Ate steak, doughnuts, French toast, bacon, fried chicken. Chinese food 3 times.  And lost weight.

2. Had elbow tendonitis finally taken care of with a cortisone shot. It was sore for 2 days after the shot, now, pain free.

3. While there, they took my blood pressure. Wasn't expecting that after 3 cups of coffee.  135/77 down from 142/96.  And believe me, I've had some stress in my life.

4. New role, start that tomorrow.  It's still working from home and will be a great opportunity to leverage what I've been doing.

5. Still on the wagon with zero temptation.  Probably going to be permanent. 

6. I feel 25 years younger, physically

7. Consistent with workouts.

Habits I'm continuing

1. Still drinking a pint of coconut water a day for potassium and to help lower blood pressure.

2. Still have my 2 Tbs of Apple Cider Vinegar, 2 Tbs of Lemon Juice and Water, taken the rest of the stuff out of it.  Drinking before bed vs. before a meal.  it's supposed to lower blood sugar at night by up to 6%.

3. Keep fighting through stress.  I wouldn't call it a banner month from a personal standpoint (parenting is REALLY hard sometimes), but I'm on my game.

4. No drinking.

Workouts

 1. Hitting Planet Fitness 1-2 x a week to do chest and back exercises and a 2 mile run.  When I was in San Francisco the second week, there was one 100 yards from my hotel, used twice.

2. Still doing kettlebells.  More getups and swings because of my balky elbow. Been gingerly trying not to re-injure it. Did about 25 snatches yesterday, in sets of 5, no pain.  Not doing any real programming right now. 

3.  Been running a little. did 5.4 miles outdoors last Sunday, then took a few days off. 

4. In San Francisco they had a group bodyweight Orange Theory class at 6 AM at the hotel.  Brutal. I was having conversations with myself about losing the previous night's dinner.  And I was in bed by 10 PM PDT. I could only imagine my colleagues whose livers were in overdrive from the night before.

My previous post was my most read to date, by far.  There were quite a few people, who I know personally have come up to me and told me they read it.  Kind of surprised me to tell you the truth. Usually I feel like I'm writing to a bunch of strangers and I like it that way. Though I do catch a little grief from some of my closer friends and relatives.  What people don't understand is, we are always evolving. Values change, people change. I have a friend who is getting pretty famous on his YouTube channel. I laugh hysterically when I watch it.  I've taken to calling him "The Luckiest Man On Earth" to his face, after he referred to himself as that after Hurricane Irma. But, I also can appreciate that he's building his brand, and 99% of the people who watch him don't know him like I do. I've done a couple of videos. I don't like the way I look or sound.  I feel vulnerable in front of the camera.  I guess that means you won't see any sex videos of me being released.
  
Thoughts on not drinking
Now we've gotten to the meat and potatoes of this blog.  Let me preface this by saying, I never had a drinking problem. Did I binge drink like a lot of adults? Sometimes, yes. Did I drink every day? No way. Call it 15-20 units a week over 3-4 days. I drank on weekends, or when going out to dinners or social events. I love scotch, could take or leave everything else. My only advice to any of you who want to lose weight, get in great shape, feel healthier, abstaining from alcohol is 100% the magic pill.  Not even in moderation.  You will look better, feel better, perform better, behave better.  The trade-off is; life will get a little slower, maybe even boring. I've been to bars, out for drinks, numerous parties, golfing, hanging out at the 19th hole, stuck in airports, traveled back and forth cross country twice, a terrible week of meetings away from home, professional social events, on vacation with my friends and haven't drank. I've only been quasi-tempted once. Me and my colleague/friend were walking down Nob Hill in San Francisco, near the Buenavista Cafe and I thought about their Irish Coffee. Other than that, it never crosses my mind. Once my mind is made up to quit something, I'm good.

I still have a good time. I'm a world class chatterbox, so I don't have any issue holding conversations. Last week in Asheville, after dinner, we went to a blues bar. Great music, hilarious people watching, (judging here, but it's a bunch of hipsters trying WAY too hard to be different). Artistic, eclectic, a glorified Vermont come to my mind. My buddy has a house on a ridge above timber at the top of a mountain. Drove the rented Tahoe in the dark up the mountain. Provided a great rush for me. Any personal issues I have, I feel I can deal with them head on with laser like execution.  Fighting off a hangover when you're not feeling great personally really stinks.

What is your preferred potable?

Micro Brew 
Pros: Have a better flavor than mass-produced beer, interesting styles of taste.
Cons: They're heavy, hard to drink more than two, hoppy beers release estrogen. Estrogen gives men Bitch Tits

Regular Beer
Pros: The ultimate culture uniter among male friends.  "Let's have some beers" Great on the beach or after mowing the lawn.
Cons: Light beer has no flavor or alcohol, need at least 6 to feel anything. No point to it.  Regular beer has a sweet aftertaste and makes you feel bloated.

Wine
Pros: Wine tasting at vineyards is a nice thing to do with your sweetie. Pairs well with food.  Different types of grapes bring different types of wine
Cons: Makes you feel sluggish and sleepy. Too much wine leads to nasty hangovers. The mommy/wine culture is stupid. Go to your local liquor store for a wine tasting.  Look at the dregs of society that show up.

Scotch
Pros: Once you acquire the taste, the differences in whiskies are quite interesting. Relaxing with a book in front of a fire. Good bang for the buck,
Cons: Can't have more than two and the best scotch according to my cousin is the second one. Can go down fast. Best only in moderation.

Bourbon/Rye
Pros: Good for cocktails. An okay substitute if there is no scotch.
Cons: Scotch tastes better. I find bourbon to be too hillbilly/charcoal infested for my pallet. Same issues about potency as scotch.

Vodka
Pros: Good to mix with.  Comes in a variety of flavors
Cons: Makes some people insane.  I'm not a vodka guy at all. Would drink it maybe once a year tops.

Gin
Pros: Mixes well for martinis or with tonic water.  Great refresher on a hot day coming off the beach
Cons: Liquid Satan.  94 proof, more than vodka or whisky.  Hits you like an uppercut. Tastes like soap after the second one.

So as you can see with no scotch in the house, it is easy for me to abstain. I'm at the point where, if all this stuff is going well for me, why even bother starting again?  Oh and the cash register is up to at least $500 saved. I've put my money to better use. Bought a set of Callaway woods for golfing. $360 and paid for my flight down to Asheville. 

Today's workout:
28 kg kettlebell
2-5 rounds:

1 Turkish Getup Each Side
10 two hand swings
2 Turkish Getups on one side, then 2 on the other
15 two hand swings
3 Turkish Getups on one side then 3 on the other
25 two hand swings
50 two hands swings










 

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 8, 9/26/16

The Workout: Done early this AM, using a 55.  Started by doing Turkish Getups of 10 each side with a 55.  Did all 1000 swings two hand style.  Trying to do 110 every 5 minutes.  Finished in 47:19.  Grip has significantly improved, started a new set at the top of each minute.  Sets of 20-21, then in the 4th minute a set of 30.  Walked 3 miles today while playing 9 holes.  No hand issues at all.

The Diet:  No fast today, had a protein shake, with apple, milk, almond butter and coconut oil for breakfast. Had one beer after golf with friends. Ate 4 slices of deli ham and 2 slices of cheese plus an apple for lunch.  Had baby carrots and hummus for a snack.  Dinner was a 3 egg 3 egg while omelet with ham, cheese, baby spinach, red kidney beans, broccoli and onion. 

Drank a lot of water, shot a 47.  Died on the last 3 holes.

8,000 down, 2000 to go.