4/11/24
It’s that old kali muscle meme from a decade back – “good carbs, only good carbs”.
It’s a tad after midnight, I’m supposed to eat sausage & onions but finished the batch just over 24 hours ago.
This means last night was one meal, frozen breaded chicken, which is probably the laziest way to get protein in, while today I’ll have to cook up a big batch of the right stuff ; the sausage & onions.
Right now?
Right now I’m typing, gonna eat some “good carbs – only good carbs ” (aka childish crap that isn’t food)…a pack of ramen, some marshmallows and chocolate chips melted in with it.
“dessert ramen”
That with 18oz of milk, a handful of chocolate covered coffee beans, another 12oz glass of coffee milk, and I’m off!
(I’m a squirrel with caffeine – purposely keeping a low tolerance)
…..
One heavy or one moderately weighted kettlebell really is all you need for an awesome workout.
You can’t convince me that anyone comfortably handling 40kg or more on all the usual suspects, the training fairly dense isn’t going to be a strong individual.
The day before yesterday I had that last minisession of 2h swings and soccer ball dribbling – but did one set a side of 1h swings.
The demands on the body with a heavy one arm swing are nuts!
Core and hand.
The 2h variation is more of a glute builder as you can handle more density of work that way.
To round up your physical capability you do a few presses, a few front squats, and likely are powerlifting far better than the kettlebell’s training weight suggests.
I say that with confidence ; one who regularly trains with kettlebells is far stronger than their training poundage suggests.
Though I still don’t get why 32kg is often viewed as heavy.
…..
Right before laying down for the night do a brief horse stance – it gets the small muscles of the leg/hip/groin firing, makes you feel good – out of breath and the leg fatigue, makes the bed more comfortable.
Don’t care if your horse stance isn’t perfect.
Mine is definitely high, but the benefits (and they made me scary strong in the past) make them worth doing.
…..
Idea for off camera ; lots of swings and jog around between sets.
Might lackadaisically get a good mile like that – intense swings, easy jog, repeat for a time.
…..
Every day make a few minutes, five to ten, for exercise, and ditto the same for some form of physical play.
Everyone should have some silly skill they’re working on.
As a personal trainer I’d have this be a mandatory thing for every client.
I don’t care what it is, so long as it has you up and moving around for a few enjoyable minutes.
For about two weeks now I’ve been dribbling a soccer ball – it was chosen almost at random, though the idea of it being something I didn’t do in my youth strongly factored in.
Off hand basketball dribbling, basketball dribbling in general, handstands (I’ve started kicking into a few here and there again), juggling, kettlebell juggling, handstand walk, jump rope in general or looking for certain tricks – just say “I’ll do it for five minutes every day”, this in addition to a few minutes of some form of lifting, and the two is an enjoyable one-two punch.
Right now, for me, it’s kettlebell stuff – with a focus on bottoms up, and looking for more and more counts and control with the soccer ball.
It’s like I got myself outside and back to the enjoyment of physicality that I had as a teenager, a couple years into training, back when I was already bigger, stronger than I was as a true rank beginner and while too I was in good shape, conditioning being my buddy and I spending hours at “the game” (a short field rugby ball punt & return, sometimes touch, sometimes tackle, but lots of cutting, and 5-20yd dashes) HOURS.
I’d lift for an hour and a half or two, run bleachers for twenty minutes, then play an hour and a half to three hours of “the game” with my buddy, sometimes something else, and note this ; after “the game”, after dinner, we’d often go run 3-5x400m or 2x800m, or something like that , some form of middle distance fast workout, equal walk rests.
It’s funny, so many of us can be crazy fit as high school athletes, but add ten to fifteen years and it’s a shame.
So do your small steps, if small steps are necessary.
•Get outside.
•Lift a few minutes.
•Play a few minutes.
•No excuse.
…..
First 10ct!
I’ll end the soccer ball on that strong note, fifteen to twenty minutes which were half spent at typing right after a light, brief kettlebell session.
I love this one-two of kettlebell & physical skill/play!
…..
Upload going slower than molasses?
Kick the soccer ball, or lift the kettlebell some more.
I ended up doing about 50/side total of 16kg bottoms up snatches.
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An extra session of one arm barbell and one arm rock pressing.
That amped me up to do more soccer ball, and in that extra minisession I got an 11ct to again end on a high note.
11ct is my best yet, and in not quite two weeks I’ve seen a bunch of improvement with the soccer ball dribbling – higher counts, and both higher first sets and average counts, and, in fact, I think the increased coordination had carried over to the kettlebell juggling.
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Dinner?
Didn’t end up cooking a big batch of sausage & onions, instead my big dinner was ten eggs, most of a pound of deli chicken fried up with it, some chocolate chips sprinkled atop, milk to drink.
And a small dessert of a couple kitkat bars.
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Lots of unstructured kettlebell sessions, some snatches, some presses, some swings, occasionally front squats – the variation and details all on the fly.
It’s a working man’s way to develop a bunch of gpp, work capacity, recovery ability, etc.
They say don’t deadlift every day, but if you’re used to volume ballistics whether that’s swings or snatches…you’re likely good for high frequency, low rep, high muscular activation, double overhand deadlifting.
Maybe I’ll make a run for, something deadlift soon.
As is I see inevitable body composition and fitness, alongside continued upper back, shoulder, and glute development with the kettlebell thang.
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Low rep, strict pushups for a few days now.
I’ve more interest in the overhead pressing, in more types of grip work, would have more interest in the daily pushups were they weighted – like heavy bench type stimulus.
…..
I have the feeling I’ll sleep well tonight.
Today was an enjoyable day ; I pushed the fast to about eighteen hours, got a few overhead press minisessions, and a few brief practices with the soccer ball, ate ten eggs.
At some point youtube will take off, that or I’ll be well past a 48kg bottoms up press and doing performing strongman, maybe both, maybe neither and life will be something entirely different as far as vocation.
We’ll see.
I live in a universe of joy and abundance.
(really own your personal positive affirmations)
🙂🌞✝️👍💪
Persistence & Tenacity