Kettlebell Burn Extreme Reloaded Final Results

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

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

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

Navel: 35.5  Down around 2 inches from 37.5.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Kettlebell Burn Extreme Reloaded

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

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

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

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

Here's how the diet works:

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

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

Saturday, Cheat day eat whatever you want.

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

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

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

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

Results so far:  

Navel: 36 inches down from 37.5  

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

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

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

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

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

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

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

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

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

What happens after the program is over?  

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

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

Random Thoughts and What's New

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

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

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

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

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

Geoff Neupert's 102 Kettlebell workouts

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Fitness Hacks That Work

 They all have one thing in common, they require discipline and mental fortitude, you will be uncomfortable but not feel like dying. They are the shortcuts to staying fit and healthy.

Fasting 24-40 hours

Once or twice a week, or month. Just do it. 16/8 IS NOT FASTING. I'll say it again, 16/8 IS NOT FASTING. 

Benefits of the 24+ hour fast:

Autophagy

Giving your digestive system a break

Reducing your insulin

Release of Growth Hormone

Energy

Less bloating

Lose fat, water and weight.  A 40 hour fast will easily lose you 4 lb. in scale weight.  After 40, I stop.  

It's one big mind game.  Drink lots of water, expect to urinate a lot, you'll be thinking of food at your normal feeding times.  Once past dinner time, if you chose to go over 40 hours, you're home free.  You will not be hungry the next day and you'll feel rejuvenated.

Things to drink:

Water, Black Coffee, Green Tea, Apple Cider Vinegar and Lemon Juice in Water. (This will help with hunger pangs)

Can I put milk or cream in my coffee?  Sure, but you're breaking the fast.  

Abstaining from Alcohol

Benefits:

Higher Energy

Better Sleep Quality

Great Workouts

Lose Weight while being less compliant with your diet. Eat vs. drink calories

No Hangovers

Lower Blood Pressure

Better Heart Health

Liver rejuvenates

Digestive system feels better

Better looking skin

Joint Pain disappears due to hydration and lubrication of joints.

No next day anxiety

Easier to adhere to better food choices.

Better focus

I love reading blogs that say, "This is what happened after I gave up alcohol for 30 days!"  Then they're back to drinking and all of their gains have disappeared.  I get it drinking is FUN.  It's relaxing, It's the great adult pastime.  Unfortunately, it is TERRIBLE for you.  Once you're through a weekend or 2, it is easy.  Some people are great at moderation. I am terrible in moderation.  I'm an all or nothing person.  

10–20-minute Kettlebell MetCon workouts.

I LOVE kettlebell complexes and chains.  That is what drew me to kettlebells in the first place.  

EPOC Excess Post Exercise Oxygen Consumption Higher calorie burn after exercise

Build a stronger heart with heart rates over 150

Less time more bang for the buck

Builds Strength, Endurance and Mental Toughness

Blow torch fat, not muscle

Get in incredible condition which will carry over to other activities.  

Total body workouts which bring variety.

There are a lot of schools of thought that have evolved into flavors of the month.  Maffetone Method, keeping heart rate around 130.  A + A, lift explosively for short periods of time, Minimalism, Simple and Sinister, doing just getups and one hand swings.  None of these interest me.  To me, exercise is getting the heart rate jacked up and going hard.  The heart rate, go slow stuff is BORING to me.  I'd rather do a 5-minute snatch test and push myself or do a double kettlebell complex or chain which will be HARD for 15 minutes and be done with it.  

Today, I did a complex called the Upper Back Attack from Geoff Neupert's More Kettlebell Muscle.  It was week 4 of the 6-week program.  I'm doing it sequentially as a chain.  Heavy day was today. My kettlebells are 45 lb. each and I did doubles.  5 rounds, with 90 seconds rest between rounds.  Looked like this:

Double Swing x 1, Double Clean x 1, Press x 1, Double Snatch x 1, Squat x 1.  Repeat sequence 5 times to be 1 set.  

It looks innocent enough, but around the 4 time around the sequence because you've used your upper and lower body fatigue sets in. Each set is 25 reps.  The whole workout took 11 minutes. My heart rate was 180 beats per minute and when I got into the shower 15 minutes later after mediating and praying, I was still catching my breath a little.

The carryover is once or twice a week, I'll go to Planet Fitness, do some pullups and dips and run 2-3 miles.  I can run sub-9-minute miles on a treadmill, and I might run 5 miles on a good week. 

The Best Pullup Program is to lose Weight

Every website has pull-up program.  Add one rep every day for 30 days. Grease the Groove, Pavel's Fighter Pullup program.  

In my opinion, pull-ups are a top 5 exercise.  It's the BEST back AND AB exercise.  Do 20-30 pull-ups and let me know how your upper ab muscles feel the day after.  I'm not a max rep guy, I have long arms, but love to do them.  Hands facing one another which helps build biceps and back width without hurting rear deltoids. Maxing out reps burns out your next set and the set thereafter. Plus, form gets sloppy. Are you getting your chin over the bar?  Sets of 2-5 work best, between other working sets.  If you go to the gym and do chest, 3 exercises, 3 sets a piece.  You can get 9-10 sets of 3. That's 27-30 on the low end of good reps. The lighter you are the easier they are to do which would equal more reps.  Sets of 4 or 5.  Mentally, don't think of pulling your chin over the bar, think of meeting your elbows with the bottom of your ribcage.  

Take Psyllium Husk

Also known as Metamucil.  It's not old people stuff.  It is PHENOMENAL for digestive health.  When I had my colonoscopy at 50, they told me I had diverticulosis and to take 2 tbs a day.  It tastes good, like Orange Hi-C. I mix 2 TBS of Lemon Juice and Apple Cider Vinegar with it.  Goes down easy.  

Benefits

Lowers Cholesterol

Fiber fills you up, so you'll eat less

ACV helps with gut health

Eliminates IBS and diarrhea

Cleans out your digestive track.

Soft, enormous one wipe movements

Less bloat

Absorbs water into your waste.

Highly recommend it.  5 days a week.  

Daily Flossing

One of the most preventive things you can do. If you're awake for 16 hours a day, that's 960 minutes.  Takes 1 minute to floss your teeth after brushing. Dan John is a HUGE proponent of this.

Gum health

Teeth health

Removes plaque

Eliminates halitosis.  Don't believe me?  If you haven't flossed your teeth in a couple of days, take a sniff of the floss when you're done.  That bacterium is what is causing it.  Lose the Altoids, floss your teeth.

Heart health. Everything comes back to the heart.  The bacteria in the plaque can contain strep which will damage your heart if it's exposed.  

Magnesium Oil

Magnesium is one of the most important minerals for your body.  Most people are deficient.  Oral supplements don't absorb as well as applying it into the skin. Start with soles of feet.  It can burn/itch at first.  This is an indication that you are deficient in it. You can wipe it off after 20 minutes.  Apply when you get up in the morning before showering and 30 minutes before you go to bed.

Deeper sleep, enjoy the vivid dreams.

Natural relaxant. Same as bathing in Epsom salts which are magnesium based

Alleviates soreness

Helps with hypertension.

Forget the CBD oil, buy magnesium instead.

 

Kettlebell Muscle Review

This is the second time I've run the Kettlebell Muscle program.  Kettlebell Muscle is a book written by Geoff Neupert back in 2010.  It is one of the most famous books ever written about the effectiveness of kettlebell complexes and chains.  It was such a success that Geoff followed up with More Kettlebell Muscle which is 20 different programs.  But if you run them as a chain it's realistically 35 programs.

Unfortunately, the book is out of print.  I don't own it, however some generous soul had put it out on Reddit.  I don't use the forum, but copied the workout.  Before this blog, I checked and couldn't find it on a search.  If you want the workout, comment below and I'll get it to you. 

It is a double kettlebell program, using your 10-12 rep pressing max, to perform multiple sets of a complex.  What is a complex?  

A series of exercises strung together doing a number of reps at one exercise, transitioning to the next exercise without rest.  

For example: doing 5 reps of each exercise

Double Clean x 5, Double Snatch x 5, Double Press x 5, Front Squat x 5. Rest and Repeat.

For the Kettlebell Muscle Program, all the reps are set at 5.  Exercises are: Double Swing, Double High Pull, Double Clean, Double Snatch, Military Press, See-Saw Press, Clean and Press, Clean and Push Press and Front Squats. Rest periods run from 75-150 seconds dependent on the progression of the program.  Sets run from 3-7.

Workouts last as short as 7 minutes to almost 18.  Program is done 3 times a week, for 12 weeks. A minimum effective dose?  Absolutely, but it packs a real punch.  Especially weeks 6 and 12.

Having just finished a 16 week program, Geoff's Kettlebell Burn 2.0, where the workouts were 35-46 minutes, I wanted to just hit it and quit it.  I took a week off and went on a golf vacation in Asheville, NC, fully fresh and well fed, I started the program using Double 45's

After the first workout, which took 7 minutes, yes medium day, was 7 minutes.  3 rounds, 120 seconds rest in between. I decided to run the program 6 days a week.  Fit 2 weeks into 1 with a day off. Another change, I made was doing snatches, high pulls, and swings outside the knees.  Better hip snap and protection from popping my SI joint which has been a lingering injury on and off for 3 years.  

The program went by in a blur as I finished it in 6 weeks.  As you progress to 5-6 sets on heavy day and are doing 10 reps of squats with 90 seconds rest, the legs turn to absolute jelly with the shakes. 

In week 6 which occurred in the 3rd week, I had to put the bells down on set 5 of 6 sets.  So I got the rest down and finished rest pause style.  Double clean, rest 15 seconds, Double Press, rest etc.  I finished the workout in the same amount of time, just didn't have the discomfort of holding the bells in the rack and cut the 90 seconds rest down into 15 second increments.

Week 7, the program resets and you start with squats and add a chain movement of clean and push press to heavy day and a clean and press chain to medium day.  The first 6 weeks of the program help you set up for the discomfort of the second half of the program.  On heavy day, the last two exercises of the set are the double snatch and squat.  Once I got through the clean and push press, I knew I'd get through the set. Never did I think a double snatch set would be an oasis.

There were 2 things I was curious about, could you run the whole program as a chain and could you use it for fat loss.

A chain is a sequence of exercises just like a complex except you do one rep of each exercise repeated 5 times

Double Clean x 1 Double Snatch x 1 Press x 1, Squat x 1 and repeat that 5 times to finish the set.  

Chains spread the fatigue around and hit you like a sledge hammer after the 3rd rep. Kind of like drinking gin.  The whole world seems normal and then BOOM.

On an off day in the latter half of the program, I did a couple of sets of heavy day as a chain.  It was tough, yet doable. 

As a fat burner, no. The squatting volume makes you hungry, real hungry.  As in, "I need to social distance from my refrigerator" hungry.

Results:

Incredible condition.  Heart rate up over 180 beats per minute at the end of heavy day. 

Weight: 200-202.  Didn't lose weight, but my pants didn't get any tighter.  Need to cancel my membership in the 2 bills club.  

Strength. Higher.  Pressing 90 lbs. 20-35 reps 6 days a week improved my strength.  I haven't been working with heavy doubles in a year or so.  As a matter of fact, haven't pressed double 70's at all.  This week, I tried it. 140 lb. went up easy with good form.  Did 16 sets of 1 + a squat without any struggle at all

If you can find it, I highly recommend.  Comment below and I'll get you the program.

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2-3 days a week, 28 kg bell.

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

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

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

Next post will be about diet and health.

Kettlebell Muscle 8 Weeks Completed

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

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

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

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

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

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

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

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