BUP 24kg
x1+2+7 left
lose it, reclean it, press again, repeat, etc
One Arm Swings 24kg
x10/side
10×7 e:50o:50 alternating hands
2×15/side
150 one arm swings total
five minutes of soccer ball after
about forty minutes total
I have to laugh, about a year ago I told the guy who gave me the 16kg and 20kg bells he no longer used that a 24kg would probably be the right one arm swing training weight – yep, definitely felt that today.
Man, while competition bells aren’t really built for two hand swings, a pair of adjustable competition bells allows for basically unlimited one arm swing progress and double bell ballistics, really training towards double 32kg bottoms up stuff
I’m pumped, literally and figuratively.
Physically from the workout.
Mentally to be able to slowly progress from 24kg to 32kg by small jumps one arm swinging and with high reps bottoms up – with an adjustable kettlebell these are what strike me as the two main movements, bot high rep, both aiming to get to high reps at 32kg :
•one arm swings
•bottoms up clean & press
•bottoms up press
(that’s technically three, but it’s your choice whether you’d select two high rep ballistics or one ballistic one press as the two main – either way there’s ballistics for reps and some to high rep presses)
½can of iced tea ~20g carbs
…..
More soccer ball (in the rain now)
•fifteen minutes dribbling
•fifteen minutes short shots “on goal”
The dribbling can be done in a manner of almost running in place, and simply walking around repeatedly after a ball you kicked at an old salvaged office chair – these are standing, there is some movement, it’s all inherently more a fat loss activity than simply sitting around.
Will I ever play soccer?
I didn’t growing up, not pickup (this is america) nor organized.
I’m treating it as a coordination drill.
Training need not be serious, it can be playful – we can develop skills for no reason past the enjoyment of journey, and it’s known that things like balance, coordination they’re good for not only you physically, but for your brain as well.
Stay young.
Play.
That’s likely a big part of all the natural movement and movnat type stuff.
Just get movement into your life.
It isn’t all about being a comically stiff and narrowly focused lifter.
1½ can of iced tea ~60g carbs
(this split over a couple hours between immediately after the first period of movement and after this one
…..
The zoos where you can tug of war the big cats, lion, tiger, liger – whichever – if I lived nearby I’d get a seasons pass TO TRAIN.
Seriously, go to the gym often to tug of war.
The zoo is sad as shit, these majestic creatures locked up, but at the same time it’s a way far more accessible to see them up close and personal without going halfway around the world…
And damn it I’d love to try tug of war against a big cat!
Tug of war, mas wrestling, and similar should all be more often participated in.
Far more primal than a seated row or lifting weights, plus good fun.
Or maybe I’m just bitter (lol) all these years later that at the high school pep rallys all four years – my class, the team of which I was on (or was I not there as a senior?), came in second each and every time.
…..
I see a bit more muscular separation between my right bicep and shoulder.
Am I getting bicep hypertrophy from the kettlebell swings?
Whatever the case, kettlebell pressing, kettlebell swings, soccer ball dribbling, and a daily walk + being conscious of carbs…
This is working in every way.
…..
Dinner, just about 48 hours of carbs now
bowl of corn pops w/milk ~40g carbs
can iced tea ~40g carbs
rotisserie chicken, cheese, three tortillas ~85g carbs
~165g carbs total
And with this til at least friday night is going to be low carb.
Milk could run out, and I may stick to meat, eggs, some onion when that happens – looking at a negligible amount of carbs from ketchup on my eggs this week as I alternate it and tabasco sauce on fried egg dinners.
I’ve got half the rotisserie chicken for tomorrow night, then two pounds of the philly cheese steak sausages, a package of meatballs, PLENTY of eggs, and a package of breakfast sausage links that could last if I only lightly mix them with eggs…
Forgoing milk and carbs I could make it to next friday night’s free period.
Didn’t touch honey roasted peanuts or have any soda this weekend – maybe that’ll be next weekend.
I think week by week each week will pretty naturally get a bit cleaner, and it’s fat loss by lightly eating in the first place.
I’m getting serious about health, cardio, while the kettlebell volume is upping, kettlebell strength is upping, and in some aspects my training is going the performing strongman route.
Pushups
2×5
…..
A bunch of swings and pushups would make a nice workout.
The adjustable bell set to 24kg feels the right training weight for one hand swings.
And the right training weight feel makes you get more from it.
My biceps are surprisingly sore from them.
Chalk it up to the kettlebell does everything.
5/4/24
I think that the two most striking workout tools as far as long term rugged strength are properly weighted kettlebells and heavy sandbags.
People bag on high rep barbell cleans, high rep barbell deadlifts…if you care about the opinion of others…then don’t do them.
However it’s long been my opinion that the highest results do not come from traditional lifting protocols of sets and reps but moreso chunk of time density training or gutting it out emom protocols.
Boiled down men are lifting weights due to a lifetime of ease and missing manual labor, missing physical play – all that in this modern world.
The kettlebell cuts through the air in workouts often over the 100 reps mark.
It’s all of $30 to $50 to assemble a heavy sandbag, and that really is best trained as strength involved conditioning.
“Strong Conditioning”
↑ did I just coin this?
You want to be lifting moderately heavy weights with lots of density.
You want to be doing all these weird movements where you move a good deal through space – the flopping of burpees, the repeated hinging of kettlebells, the down and up and down and up of sandbag shouldering as you wrestle the thing up your torso, the joy of the tire flip…
I couldn’t tell you my powerlift numbers.
Presently I’m unwilling to go lift barbells in a gym.
But I’m more than willing to tap into the feel of how the kettlebells affect me.
I’m building a lot of strength in stuff I wasn’t hitting much inside gyms.
The kettlebell done right does a lot of “armor building” and hits a lot of the grappling and labor muscles.
I keep putting off rebuying a roll of duct tape, a package of contractor cleanup bags, and 300lbs of sand…to density train heavy sandbag shouldering.
…..
EARLY AM
•two slices american cheese
•half chocolate bar
•12oz milk
~40g carbs
called it on that high note, was in flow state from about counts fourteen to twenty eight
celebrating
twenty minute walk soon after
…..
If I made 2lbs of ground beef into meatballs, or a 50/50 mix with ground turkey – spiced them nicely – I’d be content to go carnivore on THAT as my daily ration.
It’d be $50/week for 14lbs of ground beef, I’m not sure how large a batch I could make at a time.
A week’s worth would be rather nice.
As is I’ve been enjoying meatballs lately, at at around $8/lb for the quality (actually meat) precooked kind it’s not really all that affordable.
2lbs of relatively lean meat, nothing else is definitely cutting, but that’s the way I’m headed – not bulking to super heavyweight (though I’m sure I’d be mad strong that way too).
We can regroup as an all around athlete at, probably still heavier than, 235lbs.
……
Dinner
•half chocolate bar – 20g carbs
•my fill of a mix of both beef meatballs and turkey meatballs
•can of baked beans w/cheese – ~115g carbs
•milk
~150g carbs
Have you ever eaten a can of beans cold?
I was camping, it was fall – the only options for eating out that time of night were dairy queen and mcdonald’s, fast food isn’t so affordable, plus I wanted food that’d be there for waking up early the next morning.
But there was a grocery store open late, and for some reason beans sounded good to me.
For under $5 I bought two cans of beans, and a generic half gallon of lemonade.
Ate one can, drank half, repeated five hours later.
5/3/24
Waking up I realize I dreamt this, as I clearly woke up in bed (rather sore – particularly heavy legs), and have not in fact swung the kettlebell so far…
Well unless I did this sleep walking or something lol.
Simply I did two hand swings with the 40kg bell, and on the tenth set I called an audible and kept swinging…it was either 50 or 100 reps when I stopped.
I genuinely was dreaming of being strong with a high level of fitness between sets of decently high rep and unbroken rep sets of two hand swings and burpees.
I dreamt of kettlebell swings and burpees!
randomly left this somewhere on ig talking about christian bale machinist to batman transformation
…..
ten minutes soccer ball
ten minute/half mile walk
BUP
1x24kg/side
10x16kg/side
…..
Early friday night cheat meal dinner – quick carbs ;
•two lemon poppy seed muffins – 100g carbs
•buttered microwave pack of coconut jasmine rice – 85g carbs
•two tall glasses of milk ~32oz – 50g carbs
This after about a week of definitely low carb, under 100g a day, and borderline keto – around 250g carbs in this sitting, low protein.
Interestingly it was far more filling, and I had to force feed the second half of the rice, then yesterday’s 16oz glass of milk with a 1lb package of meatballs.
All the carbs and junk I just bought ; I’ll enjoy them tonight and tomorrow, but I’d say this early on, wanting carbs is more mental than physical.
Now follow the dream…
I’d went to bed thinking about this to boot.
2h Swing 40kg
10×10 in 10:00/emom
Yes!
That’s a challenge workout I’ve just checked off.
A basic entry point to the real craziness.
long form video – the entire workout unabridged, there’s also a short of the 10th set
…..
You know there is plenty of human history where simple fare of bread and beans, maybe some milk, a few oz of meat would be a normal laborer’s fare.
We’re incredibly lucky to have modern agriculture and ranching industry, factory farms and all that.
When I was at the store last I was looking at all the selections of cheese, seeing if any popped out to me, noticed chicken (bone in fatty cuts) was a good price, chicken breast on a good sale.
Three chicken leg quarters (3lbs of bone in meat), a can of baked beans, a loaf of bread (generic, lower price point), and a gallon of milk would be ~$9.
That’s hearty, simple fare.
Instead you eat at chain restaurants where it’s $30 a plate for a soybean oil laden trash.
Man it’s nice to not be in the kitchen (restaurant) right now/anymore. 630pm, friday night, I’ve frozen pizza in the oven.
I don’t have to spend the next hour swamped, stewing in my own sweat, plating crap out of the oven with a bunch of miserable and angry human beings working to my right.
I can go kick the soccer ball a bit (again) now that I’ve recovered from the kettlebell swings almost an hour and a half ago.
Fifteen minutes of soccer ball – way flashier, more left foot – rotating in a circle to a degree – more performance
Almost 600 grams of carbs today after five to seven days of under 100/day – and the thing is this isn’t so crazy for the standard american to eat like – no wonder it’s an obese nation.
…..
The next swing workout is probably 15×7 emom, that’d be the next “lose ten seconds off the interval” progression there – typing hours later…my fingers feel fatigued.
That’s a kinda new feeling, and a bit humorous honestly.
I’m not yet willing to drop the money on a 60kg bell (though indefinitely want to go heavier with kettlebells) for two hand swings, heavy bottoms up work – I’ll up the volume and workout time with the 40kg two hand swings.
There’s crazy potential to “armor build” turn your torso into a shield of thickly developed strongman like muscle with the swings.
Blocky. Not pretty bodybuilding v shaped.
Think strongman.
Cool.
I’ve long been okay with having my giant gorilla torso, and thickening all of it while dropping fat is good.
…..
Pushups :
2×10
…..
Pushups :
x10, x15 in the last minute before midnight
5/2/24
Three summers ago I both hated my job and in another way felt on top of the world.
Now?
Now it’s rebuild myself (my psyche – from a whole lot of pain), and physically transform.
Daily walks.
Daily kettlebell.
Eating clean.
My stomach definitely hurts on a delay after eating oatmeal, which was why for years I didn’t eat oatmeal.
Sitting here on the toilet typing, just after midnight, feeling the oats turning my stomach – I flashed back to how uncomfortable it all was at the beginning.
A teenager with his stomach turning from the newness of it all – the training, the eating (lots of eating the wrong food choice at the wrong time of day as well – our stomach are an individual thing – and in the opposite, a right choice for me was chicken breast tenderloin, buttered white rice for breakfast as a high school wrestler – it was the only thing I could stomach in the morning at that time)
Heck, as a beginner, and to this day lactic acid affects my stomach, makes me nauseous, eventually makes me need to shit – I’ll feel this with certain conditioning type stimulus, felt it a bunch as a teenager not pacing my all out mile runs, feel it to this day with harder conditioning.
Though who cares?
Either you’ll do the work or you don’t.
Most won’t, like I can’t work out for my giant 6’7″ ish fat boy cousin.
Bro don’t even walk his dog GERMAN SHEPHERD!
Like Rich Piana always was saying “whatever it takes” though I’m not willing to juice.
Saw a dude at the grocery store yesterday, recognized him side profile as he walked away from grabbing his eggs, prior to that just saw a noticably big very muscular and fairly short dude.
A year or so ago (walking by him in the store) he had ;
•full head of hair
•big arms, like an xl pair on an otherwise large frame – dude always did a million cable arm supersets, lots of arm days, and I got the feeling he was not only doing high frequency, high volume, but hard contractions with good mind-muscle connection (back when we went to the same gym)
A stocky, muscular, dark skinned asian, 5’7″ or so, probably always over 200lbs, now heck he must’ve been 250 and almost lean.
A year ago, full head of hair, normal neck, big arms.
Yesterday?
More tatts, giant arms (probably over 20″ – xxxl on a now xl development on a large frame), and double the trap size, double the neck size.
The moment I recognized his face I thought to myself “he must’ve jumped on the juice in the last nine months”.
Late last summer he still looked as I remembered him from a gym floor a few years back – NO ONE gains like that that quickly.
But that’s enough steroid and natty, natty or not bullshit – simply an observation I made while buying my clean foods.
I shrug. I’m a folklorist, a story teller, observing the world around me.
“Doomed” to the choice of not dabbling in the dark side, “doomed” by my choice to stay forever natty.
Still gonna eat my daily cup of oats for a little longer – maybe my stomach will stop turning on a few hour delay, we’ll give it a bit longer.
I’ve been enjoying them otherwise.
Porridge with some brown sugar – takes me back to about five years old – I remember my dad and I making it on saturday mornings.
…..
It just took time, not a developing of discipline, to get to a relatively clean diet.
I’ve been exploring recipes online, and think I’ll cook myself either meatballs or meatloaf from scratch.
Pork rinds as suggested binding agent was a breakthrough.
How difficult would it be to cook a 2lb/1kg brick of spiced ground meat as a days ration every one to three days at a time.
I’m not much into ground turkey, but I think just like having steak with chicken breast – a 50/50 mixture of ground turkey and ground beef would work for me.
…..
On “Weird” Food Combinations :
If it’s good together to your taste buds, the fuck do you care if it’s a “normal” combination (in your part of the world, somewhere else in the world, or otherwise) or not.
Just eat it.
I don’t think there’s a single hot food I wouldn’t add mexican mix cheese to for instance.
This is preworkout, kettlebell swings coming up at 5am.
Amping myself up inside in cookie monster voice “wearing a sweater that has cooking, cookies, no cooking stains on it”, headphone up to “why should I worry” (oliver & company – lifting music it is – olive oil stains on the sweater “shit” lol), gave that about two listens as I got outside, then switched to a playlist of two songs “hard lessons” by terror and “demonstrating my saiya style” by rise of the north star
(both songs porting from 17yo lifting sessions to my current 40kg 2h swing sessions)
demonstrating my saiya style – rise of the north star
then for a thirty three minute walk, slightly longer than yesterday’s in distance – amazingly close in total time
all in all, 510am to 610am, then drink some nice chilled water in the shockingly chilly (I could see my breath) May morning.
7am
•12oz coffee milk
•last night’s meatball and egg dish leftovers with ketchup
…..
Don’t worry of the training is the most efficient, or approved by some coach or website or influencer…
If you enjoy it, just do it.
Cause what you enjoy you’ll put more effort into.
And that’s what drives progress ; the effort.
So go be all around, train movements and rep ranges that don’t generally go together, train skills that interest you/are fun to you, play whatever sports you want – don’t identify as some internet term “hybrid athlete” (unless it brings you joy to identify as such and makes you put in more effort), but just go out, and enjoy being all around.
Maybe I’ll add bjj or boxing or mma.
Maybe I’ll add pickup sports.
Maybe I won’t. That’s what the smart money bets.
I’ve been putting off and putting off some more multiple athletic avenues.
As is I’m very into the kettlebell ; mostly bottoms up work, but too some other heavy and high rep ballistics (two hand swing more than clean now interestingly – this is new to me), and developing the skill of soccer ball dribbling.
Maybe I’ll work the handstand skill again soon. Maybe not.
It doesn’t really matter.
I SHOULD purchase that 20lb sledgehammer.
Then choke my way down the handle with high rep sets on a daily basis til I’m easily levering it with either hand from both the side angle and the front angle (maybe even a third angle – 45° halfway between the two)
…..
What are my hobbies?
kettlebell bottoms up press – this is passion level, higher than just hobby
youtube – probably a step or two below the kettlebell bup, higher than just hobby – I want it to be career to support everything else
soccer ball dribbling – a silly physical skill that I genuinely enjoy as a “enjoy the journey” laissez faire challenge, something like handstands could be added or replace this in the future in the same approach/outlook
russian язык – self teaching for no reason past the challenge – I doubt I’ll ever be able to go to the russophone world due to present politics, will probably never be in an american enclave where there are native speakers, will probably never be paid for my knowledge of it (which at this point is AT BEST equivalent to maybe a toddler’s fluency – though I doubt it – in spanish I’m confident in my ability to speak as well as a toddler, maybe even a tad older than that) – maybe I’ll take a course just to improve – honestly maybe I shouldn’t picked polish – there’s no weirdness about going to poland, my childhood best friend was born to polish immigrants so I had some exposure in youth, but as a teenager I thought “I’ve interest in learning a eastern european language” and rationally picked russian as it’s the most spoken slavic language, interestingly my 11th grade spanish teacher thought this a cool interest as she knew a little from her mom’s side being ethnically russian – one thing I can say though is that learning russian does allow more understanding of slavic language youtube kettlebell content
…..
Ten minutes of soccer ball – 14ct (not yesterday’s 26ct PR dang it)
…..
Dinner ; 1lb package of the same precooked meatballs as yesterday – baked them in the oven to get a browning, ended up having to microwave them as they were still a tad lukewarm, and enjoyed them by themselves far more than cooked into eggs like last night.
Finished the quart of coffee milk.
Tomorrow night – Friday night, and Saturday I’m going to allow myself to cheat.
Probably cherry pepsi and a pizza.
I’ve got plenty of eggs, sausage, onion, and a cold rotisserie chicken which are all on menu.
If bw x 12 is real low calories, that’d be 285×12 = ~3400, and right now, having eaten twice today at ~5am and ~6pm, I’m at only ~2200 calories.
These are weight loss days, and awesomely psychologically I’m into this.
After dinner wanting activity fifteen minutes of soccer ball (and better with my left foot) then 50 total reps of 24kg bottoms up press right – this against the clock, the whole thing from 645pm to 715pm.
I am smoked with legs all wobbly.
815pm
•chocolate bar
•16oz glass of milk
this is about 800 calories, brings me to ballpark 3000 today – with two kettlebell lifts, a thirty three minute walk, and twenty five minutes of soccer ball dribbling
Frankly I was really enjoying those meatballs.
Two packages, 2lbs would cost $17, a bit over the $15/day I try to keep food costs under, but hey – they’re definitely a quick healthy option, and I could experiment with making meatballs and meatloaf from scratch.
Food prep those.
Still got a zillion eggs in the house, breakfast sausage, philly cheese steak sausage, rotisserie chicken – this eating clean thing seems easier than it ever was.
Skipped the cup of oatmeal today, we’ll call this sorta postworkout chocolate bar and milk a replacement for that.
Interestingly it added about 250 calories, the chocolate bar vs a cup of oats, but a negligible difference in carb content which is what matters more to me right now.
…..
Pushups
2×10
…..
It’s weird some of the posts or whatever they’re called in youtube that pop up – it says “india landed on the moon for less than the cost of making interstellar”.
the west now spends it’s money on circus, not accomplishments
I assume that’s a movie.
A country can do great things for less than a hollywood production budget?
Doesn’t surprise me (if true) one bit.
Great things can come about with lots of effort and low dollar cost.
You want to be built?
Son, get your ass outside and do your burpees, pushups, flutter kicks, and lunges
RIGHT NOW
Take a little off your grocery bill, drive a little less, stop wasting money eating out, on video (whatever form you’re spending on), and put that towards a kettlebell fund.
~$250 gets you a 16-32kg adjustable kettlebell.
That could be YEARS of high rep, high volume base building progression.
(~$30 to build a up to 300lb sandbag.
Ditto YEARS of high rep, high volume progression.)
Little bits here and there for heavier bells.
What’s a bell every so often if you’ve no gym dues anyway?
People don’t have hobbies but television, cause they say everything is so damn expensive, but man – taking your health, strength, and fitness serious (and playfully) is mandatory, and…AND! It’s something that DOES take up time.
Fuck your netflix.
Panting after some burpees (cause you’re at stage poor or just chose to do them) or after some kettlebell workout (cause you made the investment) that’s a better five, or twenty minutes spent by a long shot.
What if you really went all in on getting FIT with these accessible for life tools, and didn’t place no limit on how far you can go.
Is it nuts to think you may hold a girevoy record almost by accident, by surprise of purely consistency and effort?
Is it nuts to look at the largest bottoms up presses online and think “I could get there – likely surpass that”.
Is it nuts to say “I don’t care where life takes me – if I was on the streets with nothing level homeless I’d be banging out my daily pushups regardless!”
It’s a choice.
Fat boy wants to be fat.
People don’t make transformations cause they lazily dabble instead of going nothing can stop me beast mode.
5/1/24
It’s gonna be cool moving up towards 50x32kg bottoms up press.
That much of a base – the barbell press will be strong, but running “overhead press every day” to the year mark or longer…the bottoms up press max will be absolutely mental.
Bonkers. Nuts.
Crazy.
INSANE!
There’s absolutely nothing wrong with building a very large base, and honestly with the ability in the modern world to live a truly and completely sedentary lifestyle it’d make sense for a rank beginner to do frequent volume kettlebell workouts for a year or two then start doing barbell lifts.
Instead of starting strength or whatever else first.
It’s the dudes who can’t recover from low frequency, low volume, trying to increase their totals WHILE BEGINNERS who need the volume that kettlebells and/or calisthenics give naturally.
Years of pushups will mean the bench comes pretty naturally.
Years of pullups are good for you all around.
One who is used to sets of 30+/each leg walking lunges is going to be alright if not better at pound for pound leg strength.
I can only imagine what a kettlebell habit does, well for everything, particularly barbell pulls and the press.
I wonder this ; if I get to repping double 32kgs on the bottoms up press, repping 40kg bup whether one or double bell…
Where would my barbell military press be? …
Exactly.
…..
“And if you front squat 405+ none of those details will matter.”
(Saw something online derailing front squats vs back squats – not like anyone front squatting large weights isn’t strong as hell – “the rules” are bullshit – front squat 405lbs = you’re plenty strong)
…..
As I was just about to go outside and lift I saw a squirrel running about with…a worm hanging out of it’s mouth.
lol today I learned squirrels are omnivorous – this makes me wonder more about some of those homeless looking mangy survivalist squirrels I saw at a park in LA – just how exactly were they missing a tuft of hair that large
Cannibalistic squirrels?
Squirrels in packs with sharpened sticks hunting lone alley cats like caveman did the wooly mammoth?
One has to think.
while elmo goes “elmo is not participating, elmo is not participating – elmo is not participating”
…..
BUP
1, 2, 4 x24kg left
BUCP
15x24kg right
Soccer Ball
26ct PR
seven minutes of soccer ball ending on that high note, fifteen minutes session total – setup/breakdown included
…..
Ran errands, put the groceries away (having bought ALL the eggs), then went for a walk.
Thrifty three minute walk – not sure the mileage, I’d have thought more than 1½ (lately a mile walk has been 22:00) but did a more odd route so can’t as easily guestimate with landmarks.
Had an interesting conversation with the guy stocking onions as I grabbed the three largest of the least cost per pound type.
“How’s it going man.”
“It’s good. I’m selecting the largest onions here for my massive three item grocery list.”
“That tiny? Why such a short list? But then again I used to buy giant carts full of junk food and now I’m eating pretty clean, healthy – it’s way less items.”
“Right now I’m eating mostly sausage, steak, ground beef, eggs, onions, milk – borderline keto, but a quart of milk each day, and the onion may be keeping me from ketosis. It’s maybe not keto, but is clean – this after what I’ll call a decade plus of eating forever dirty bulk.”
It was an enjoyable brief conversation.
I laughed to myself after in that I just completely started using gym slang and terms without knowing if he’s a gym goer or not, though…I figured him for about my age, 5’11” and probably between 205 and 215 pounds – he looked reasonably in shape.
Maybe he was a gym dude.
And I unintentionally lied to him, the three item list was four at checkout ; onions, milk, eggs…and meatballs.
I used to eat the brand in my late teens, frankly they’re already cooked, so it’s just reheating – a quick dinner…
…..
Dinner is about half of a dish of twelve eggs cracked into a pan with the 1lb package of precooked meatballs.
This plus 1c oatmeal with brown sugar, 12oz oj, 16oz milk.
Cooking eggs in bulk, in a deep wall glass pan – you have to stir a few times through the half hour or so cook time.
But it’s a pretty easy way to cook in bulk.
I’d have enjoyed the meal more had I baked the meatballs first, browned them, then removed them and put the eggs in the same pan and already hot oven.
Am I doing one meal a day, just clean, but not keto?
Either way, I ate clean, went for my walk, did both my kettlebell and soccer ball (and realize it may be alright to not have the soccer ball be a daily mandatory)…
…..
After dark second minisession ;
some more 24kg bup and bucp
…..
If 1c oats and a spoonful of brown sugar keeps me able to minimize carbs, eat mostly meat and eggs – it’s worth inclusion.
The same effect but with less carbs and less strikingly psychologically applies to onions.
…..
Pushups
2×5
…..
Pushups
x25 in under :30 just before midnight
maybe that’s very different from the usual round 300lb human experience
4/30/24
No chalk? High humidity?
✓✓ lol – lowering the clean yesterday was scary as it seemed like mother nature was making both my hands and the kettlebells’ handles perspire through no fault of my own.
I don’t care to purchase chalk online, and don’t care to go looking for it in a store.
I’ll use “poor man’s chalk”. Just pointedly have a rag on hand to wipe my hands and wipe the bells with.
It flashed me back to the SoCal Bodybuilding Gym, where despite some amount of open air in the building’s design, and despite it being california, it did get high humidity there.
I’d just grab a paper towel between sets, go between my fingers, across my hand, and across the bar.
Reapply as necessary.
Same deal with a rag and kettlebells.
It’s not a negative, it actually forces your grip to solid up quickly.
…..
If I was in a gym?
I’d probably have a love affair with the leg press.
I always liked loading it up, then getting sets of 35, 50, 75 reps.
On no other movement have I enjoyed heavy and high reps for legs as much as on the leg press.
It’s gotta be at least 4p, 5p (plates a side), 35 reps a set minimum, preferably slow on the negatives – let the muscle work.
I’d read years ago, a guy saying you should be able to leg press 50 reps with your squat 1rm, and I’ve found that to be a jump off point type guideline.
No piece of equipment is as unfairly razzed on as the leg press (plate loaded and angled).
Yeah it’s not squatting, however –
Frankly it allows for more overload of the legs, this cause it’s easier on the system.
Once you have a feel for effort you can go hog wild with the leg press, these 350+ rep, ten set workouts, like four days in a row, do something else for one, practically daily volume sessions.
Too I’d do a bunch of seated row.
I like seated row.
And I’d bench, front squat, actually do a deadlift instead of just kettlebell everything…
But it’d all be supplementary to the press.
The press is the main movement.
All the other lifting to build up the musculature for the clean & press.
Some things don’t change.
…..
What I’m doing right now?
With each passing day I’m doing more kettlebell jerks whether one bell or two bell 40kg.
I expect this to add to my shoulder girdle, add to my triceps – it’s new stimulus, and new stimulus always adds hypertrophy.
It’s still handling heavy while not pressing, the pressing is bottoms up variations and going to be hog wild volume when my adjustable competition bell arrives.
I can’t wait to get my hands on that, put 18kg in it, and see if I can press it x50 right hand.
2kg jumps.
That’s gonna allow me to really train bottoms up to solidly 32kg left, to really do high reps before a small progression, to do some double bell stuff, and to add one arm swing volume.
I’m so excited.
Maybe video format will just be a 20:00 video, no cuts, unabridged – random pressing, swings, juggling (yeah an adjustable competition bell FOR JUGGLING), spend all day uploading (sorta lol)
…..
I don’t know when I’ll decide to start barbell clean & press again, but I feel the kettlebell stuff is base building – that the increase of glutes, forearms, shoulders, lats, and thighs would mean I’ve a good chance of ugly power cleaning then pressing 300lbs in the near future.
…..
After two days of almost only meat and eggs I’m fantasizing about the weekend – donuts, pizza, soda…and really craving a bowl of oatmeal with brown sugar.
I think I’ll make one as a preworkout meal, then smash 2h swings and possibly jerks.
15×7 with the 40kg strikes me as enough to offset a small bowl of oats, besides I’m not really stringently set on anabolic diet type keto.
Guidelines.
Definitely going to need to eat more than 1lb meat and five eggs in a day though.
…..
445am
I gave into the craving.
1c oatmeal, big spoon of brown sugar, tall glass of milk, handful of chocolate covered coffee beans
Not gonna be keto today by the looks of it, 50g carbs in oats alone, probably a 16oz glass of milk, no clue the carbs in brown sugar, or the handful from the handful of coffee beans.
the swings worked out to ~:15w/1:05r
they felt great, I can see this making me not only feel, but be real solid – my glutes are way more dense over the past few months, and my back – lats, upper back, all of it really, the entire backside (glutes, hamstrings included) has sometimes explosive growth
this can easily work to 10×10 emom or better
the bucp was simply to check it off, though I passed on the days walk being immediately after – great way to be outside for the sunrise
great sweat, breathing a little heavier – feel good all around, an excited to progress this, can easily see myself going to a 60kg or something eventually (more finance than strength related wait)
listened to korpiklaani album “karkelo” in headphones as I went – nice way to spend the lift
…..
Soccer ball for around a half hour, about an hour after the kettlebell.
Nice, reactivated the sweat I had going, and also dribbled the soccer ball every day this month.
15ct was roughly today’s best – I’ve still yet to his a 20ct, but I’m now able to occasionally get the right knee/thigh involved, have pretty decent ball control with the right foot, a ways to go with the left foot, and am still genuinely enjoying it.
It’s a nice thing to mix with kettlebell training.
I picture myself practicing it regularly for longer, though maybe not rigidly mandatory every day.
We’ll see.
It and the kettlebell could be things I do for life.
…..
4pm
New kettlebell has arrived.
Tried it out briefly – double 16kg cross hold briefly after some presses, before some snatching, then went for the days walk – a short half mile one.
The blood flow from walking feels great, just swinging the arms loosens the entire shoulder girdle, while reactivating all the small upper back muscles which the kettlebell hits hard.
A moment of soccer ball after.
630pm
Hey it’s an adjustable kettlebell – amrap 24kg bup is calling my name (since til today I couldn’t use the normal bell jump that is 24kg)
BUCP
10x24kg left
BUP
20x24kg right
The bucp was a happy accident, improvising on the fly cause of falling out of the pressing groove.
Maybe I’m not eating keto, but it’s pretty low calorie, quite clean, and good wholesome hearty food to go with all the kettlebell lifting.
I’m sore, kinda tired, and pretty full – I could’ve done without the oatmeal again, but I’d spent all day thinking about another bowl, so made it anyway when the egg dish was about done.
I sit here typing, relaxing before finishing the meal thinking “food is fuel”, and realize that’s a breakthrough for me.
Today would be a sustainable cutting diet for me.
And it was enough for a day of pretty high energy expenditure, though…I have little desire to do my night’s pushups (not that I won’t).
(oh shit – a little 200 calorie snack bag of generic cookies cheat item – oh no – thought I’d just enjoy it before pushups, shower, bed)
…..
Pushups
2×5
…..
It’ll be interesting to see where I am in a few months on pullups after all the kettlebell lifting which is all shockingly high in demand on the lats.
4/29/24
It’s supposed to arrive today, and I’m seriously excited.
A 16 to 32kg adjustable kettlebell, by the 2kg jumps!
Think about that by the 2kg jumps!
I’ll be able to stay at the 35+ rep range for the right hand bottoms up press, and use this bell to get comfortable and baked in strength for a 32kg bup left, will be able to double bell at 16, 20, and 32 matching weight if not shape, and slight mismatches of weight as well.
As soon as it arrives it’s gonna be more one hand swings (training that to comfortable with 32kg) with a sharp focus on bup and buc&p.
I want the double 32kg bup!
I too want to muscle out/cross hold the pair of 32kg bells.
Will I ever touch a barbell again?
Will I bother this summer with pullups?
(I do intend to keep walking, eventually run/jog/sprint – the ≤6:00 mile is still on my mind even if pullups aren’t)
But the kettlebell is primary, the kettlebell is the passion, is the content, IS FOR LIFE (I mean that in every way – not just time, but health, and living fully)…
(Kettlebells For World Health)
I’m excited.
Like I’m a kid, it’s christmas eve, and we’re driving from school – first to my friend’s house, then to grandma & grandpa’s.
Playing with a cool toy as we wait for nana to arrive, and the food to be ready.
Antsy.
Excited.
Pure in the moment and only joy.
…..
I might be fat faced, chubby cheeked, with a double chin, but diet has been approaching keto – we’ll see how strict I end up, as is it’s monday.
Just after midnight I was hungry and had a little more of my kielbasa, egg, and onion mix.
As long as I cook some meat and eggs each night it’s pretty easy to only eat off that til friday night when I’ll grocery shop, get a pizza, donuts, and probably cherry pepsi.
The anabolic diet, I read the book when I was in high school, seems I’m trying it now.
The most challenging part really is to limit milk intake. I think a quart would be the daily upper limit to minimize weekday carbs.
I’m completely okay with unlimited onion in my otherwise carnivore meals.
One big onion between two pounds of sausage, or split between that and a bunch of eggs – it’s very little carb, very little calories, and just adds to the enjoyment.
…..
Otherwise as men we should be pretty well content to eat our fill of meat and eggs.
Born in the mid 90s I’ve spent my entire life hearing bullshit propaganda against all the good foods.
On the occasion I had them as a child I ate them greedily ; my experience in youth a denny’s being very telling.
I’d ask for half sausage half bacon, eating those first, then the eggs (probably with syrup), then heavily buttering, adding syrup, and eating the french toast, then I’d butter and jam the toast slices eating that last, and yes – as a skinny child, shy of kindergarten I’d eat a few more butter, jam, and if they too were there on the table peanut butter packets.
Notice the order of eating started at the fatty meat, then the eggs, then dairy, fruit, and lastly grain.
Children instinctively will eat all the good stuff mom says is bad cause time magazine and the six o’clock news say it is so.
Instead of milk til like age 7 it was soy milk, then low fat, and by 16 or so it was FINALLY whole milk for me.
And I developed a total love for the stuff.
…..
Roughly ten minute/half mile walk.
Forcing the habit.
Need to lose fat.
Followed that up with playing with buc&p, one arm swings (both at 16kg), some 12lb shot put curl/throw/toss and drop/catch, and the soccer ball for just over half an hour.
Didn’t get many counts today with that, but was managing to incorporate my knee occasionally, and kick higher – more ball control if not higher count.
An hour and a half later kicked the soccer ball for a moment, then jerked the double 40kgs for x10, and x12.
That’s definitely a fitness movement, while the clean was mad scary due to humidity at that later hour.
I think I prefer the one arm jerk, somehow it felt harder on the triceps (and this whole thing is probably a push press not a jerk anyway lol).
Either way, it’s applying the 225lb barbell jerk for reps thing I did years ago to the kettlebell.
It’s gonna be good.
I jerk a 40kg or pair of 40kgs, and I bup and/or buc &p light (soon to double bell and progress past 16kg when my 16-32 adjustable competition bell arrives – big smile, I’m excited (the shipment got delayed)).
Sometimes I 2h swing or clean the 40kg for reps.
I think I’d be able to rep a ~60kg, and honestly a bell around that size is on my agenda to bottoms up press.
Performing strongman here I come (while lean from sausage, onions, and eggs).
I miss the gym to a degree, but this journey is far more epic than “I spent a bunch of hours lifting alone inside at weird hours late at night”.
The program of soccer ball & kettlebells.
Will I ever do any fight training again though?
…..
Took about twenty six hours to eat the 2lbs of kielbasa, ten eggs, and an onion.
Two days of food, one meal at 8pm last night (the only meal that day), then three feedings today between lunch and 10pm.
In total I drank a quart or 40oz of milk, and probably a quart of orange juice alongside these feedings.
I had a handful of chocolate covered coffee beans, five beans at a time, a few times.
Keto? Maybe.
It’s pretty low everything right now.
If I am actually disciplined with diet, with brief daily walks, with my multiple kettlebell minisessions, and daily soccer ball play…
It’s gonna be good in a few months.
Tomorrow I cook some really tasty sausage with an onion, and maybe up the eggs (I can find 60ct for ~$12 – it’s the most affordable thing right now)
4/28/24
Many of those giant of upper body guys of the 1950s muscle beach era – it seems they had a commonality of eating sandwiches and drinking milk DURING the workouts.
One of the few 495/500lb benchers I’ve seen, the guy (short, stout, college aged) he’d be coming to the gym with a bag or two of mcdonalds, a package of oreos – strict rest periods for him would read as “8oz milk, one mcchicken, sleeve of oreos – sit for 15:00”.
Healthy?
No, but I do wonder “what if I quit everything, restarted life – out of new england, inside some commercial gym in ??? (az maybe), just went bench bro bench specialist with my proportions – just one year of dedication to hit a 500lb bench”
I’ve had people tell me they can see me being a lifetime 500lb bencher.
I’d have to get a setup or get to a setup.
Backyard kettlebell isn’t exactly bench specialist training, but hey – I have pretty strong wrists and decently strong shoulders.
The bottoms up pressing is awesome.
I intend to go way further, and somehow that’ll probably cross over.
…..
I really think that all should just do a brief daily workout of calisthenics and kettlebell.
It’s sad really to see people that can’t squat.
Many people spend a lifetime at slowly losing basic locomotion and movement.
It’s like they…gave up.
Do they not recall their joyous physicality in youth?
That’s why I want a ≤6:00 mile again, so as to feel that joyous feeling of healthy movement.
Where is it, what causes one to reach the decision to give up on having a healthy physicality.
What day did one go from healthy to just going to sit on the couch and watch some bullshit…
When did one shy away from the joy of an all out sprint, a heavy lift, a long drawn out labor ending in a sense of accomplishment.
…..
Days ago, now so close to thirty, and knowing it’d be pathetic to still be watching porn in my thirties…I stopped.
It’s been about a week.
I preferred myself being militant about it, zero porn, to myself watching some here and there.
I preferred myself being able to say “I don’t watch porn” instead of “I dislike/disagree with/am against watching porn”.
The change has been made.
…..
Unless we’re thriving in every way – IT’S US MAKING EXCUSES
…..
The Lift :
Jerk 40kg
x15/side
2h Swing
15x40kg
BUP 16kg
2×5/side
about ten minutes of soccer ball, 17ct the best, then a twelve or fifteen minute walk – one hour total
The jerk can be pushed for fitness, and honestly I’d expect it to be similar to when I was barbell jerking 225lbs for reps years back – surprising upper body carry over.
The 2h swing, well all the kettlebell lately made that set of 15 easier than I’d expected.
Basically just get some volume daily, then go for a walk – it’ll all work out.
And a note ; the walk soon after the kettlebell gets blood flowing throughout the whole body, and aside from my fat man calves cramping the act of the thing itself keeps me fairly loose – it’s such a simple, great thing to be doing.
However it’s essentially new stimulus, and my quads are sore from a few days of them.
….
That little porn urge if/when it’s there; back to an old standby ; say it, mean it, apply, and repeat as necessary “fuck that – not today”.
It works.
Okay now it’s ;
Pushups.
Bic my scalp (most every day – I find it meditating)
Go for a can of iced tea…there’s a gallon of water sitting atop it.
Take a swig. Closer to keto this way.
The next few months, if I stick to keto/close to it (anabolic diet in mind – weekends off), alongside the coming training…
Stay tuned for continuation tomorrow!
…..
an extra 20 strict pushups in the final seconds of today and first couple of (technically) tomorrow.
4/27/24
At this time next year be monetized on youtube, making a living off it, while too having coaching clients (in person and/or online) and P&T merchandise – shirts in red and black, maybe badass frazetta style artwork on them.
The love shown you by strangers online – it’s an amazing thing.
I suggest everyone try it.
It may take awhile, but you’ll find your people.
The youtube algorithm suggested 80+ men’s masters track to me – pretty cool seeing three men over 80, one over 85 run 200m at 6:00/mile pace or faster, a second 85+ yo man run his at just under 6:15/mile pace.
Didn’t strike me as genetic freaks either, but was just a heat full of british blokes who care to stay healthy and physical.
I believe Vadim seen above is mid 60s.
Dude is damn strong, and has been uploading damn strong videos for a long time.
Still uploading them. Freak level kettlebell strength and assuming his videos are enough to go by…he’s gotten freaky strong by puttering around with a zillion kettlebells, rocks, etc – just playfully testing himself over a long period measured in decades.
I find it very inspirational.
(and actually watched him bottoms up press something heavier than I could even imagine pressing at the time – watched a video of two as a high schooler, then couldn’t find the channel again til recently)
And remember ; no man hits peak strength til his mid 30s at youngest!
I’ve seen on gym floors and at labor jobs far too many 50+ dudes impressively strong to think it even has to be that young.
We have “old man strength”, and “dad strength” in the lexicon for a reason.
Maybe with video game childhoods, overly nanny schools, lacks of bicycles, tree climbing, and hilarious but sadly “no footballs allowed on the playground” (yep one of the elementary schools I went to – no real pigskins, nerf only TWENTY YEARS AGO – I’ve no idea how bad it could be now).
See, the world is shit, but too the world can be heaven.
It’s in how you choose to view it, it’s in the actions you take, it’s in laughing when the world seems against you, and smiling in the moment while knowing and accepting that the ups/the highs can be temporary.
…..
It’s in that late lunch/early dinner time frame, absolutely beautiful out, but I’m wearing a hoodie, sitting in the shade – reading (though this is technically typing).
I haven’t pressed yet today, and haven’t kicked the soccer ball yet.
It’s the 28th day of that, so I could go film it anytime now.
Honestly after a zillion minisessions last night I’m just feeling a lazy saturday.
I’ll still press.
I’ll still kick the soccer ball.
But honestly ; the press will likely just be a brief bottoms up session with the 16kg.
The soccer ball? I could end up getting into it and doing more than the five minute minimum.
Heck, the same applies to the kettlebell.
I’ve always been like that.
Even when I’m not too into the idea of doing whatever, generally I’ll end up getting into it and doing much more than the minimum as originally intended.
I like moving around.
I’m heavy set cause I’ll spend hours just sitting around, and have long eaten big and not clean.
It’s funny, but the whole world of pickup games, playing impromptu sports is something most stop doing after high school.
I remember at the end of high school, on my way to the weight room I’d see a group playing tackle football, and instead of just going to lift, I’d instead join that, get sixty or ninety minutes of sprint repeats and bruises THEN go lift afterwards as planned.
It’s strange that the only covid casualty in my life has been that four years ago in 2020 when everything shut down for three months (mid march to mid june) there was a large group that played ultimate frisbee in the park (I’m talking saturdays having five fifteen player sides, two games going, one team sitting on rotation – the midweek games often being like 5v5 to 12v12 much smaller)…
That group hasn’t played since.
It started with guys a handful of years older than me, in their late teens and early twenties when I was a middle schooler, partially from the youth group at the church I went to, mostly from another churches youth group, and they did this so consistently that five years later there were maybe fifty regular players – hundreds who played on occasion, all for this impromptu pickup game that traveled only by word of mouth “hey they play for about two hours 1-3 on saturdays, 4-6 on wednesdays – want to play ultimate frisbee”.
One buddy of mine in high school, never been to church in his life got big into it.
EVERYONE who wanted to join got in.
Plenty who just happened to be at the park for example.
…..
The Workout :
BUC&P, 1h Swings, & Soccer Ball
5 x 5bucp + 5oasw/side total w/16kg
soccer ball in between each side
100 rep workout
five minutes in 18ct = PR, session was just under twenty minutes total – played a koorpiklaani album in headphones, did just some of everything basically – one of those “just get the workout in” type sessions that are worth their weight in gold – was stiff, now feel more human again lol – it’s gonna be cool using an adjustable and working the 50rm and sessions like this both from 16 to 32kg with easy 2kg progressions
I think swings are meant to be relatively light, whether one or two handed, seem to get more from them that way, but really they’re just a fitness multiplier to add to the bottoms up clean & press where grip is the limiter.
The swing allows you to do more, adds more glutes into the equation, adds different lat stimulus into the equation, but keeps grip from being the fitness limiter while truly being a wind trainer if/when you push.
Fun to mix both with one light bell and kick the soccer ball between sets of kettlebell – working out playfully, simply, and enjoyably.
…..
15:00 walk – day three of going for a walk, definitely not a habit yet, this one I had to force myself to go do.
No “I already exercised” excuse, just get it in.
Walking is normal human locomotion – were supposed to do lots of it.
I don’t often.
So it’s get up, go!
If I’m gonna run a fast mile again some weight needs to come off, and going for a walk is the start of that.
…..
Big dinner, only meal today – I’ve been aiming to one meal a day again, one pan – 1¼lbs of ground beef, a pack of ramen (threw in two flavor packets as there was an extra laying around), a bunch of instant mashed potatoes, fried that all up, then poured in a bunch of honey roasted peanuts for crunch.
“the sad bowl” lol – quite generic, definitely not spiced well or fancy, but it’s good enough nutrition.
…..
Easy sets of 5 pushups tonight.
…..
11pm hour, second meal after all – a leftover slice of pizza and a protein bar – I’ve done this a handful of times over the last month or so, just something off diet at some weird hour.
4/26/24
Ten minutes of soccer ball, a handful of 10cts, then kettlebell ;
Bottoms Up Clean & Press
30x16kg right
I gutted this set out, at 15 you know the grip is working, and are using determination to gut it out – at 20 you think you’ll go past 30…at 28 your hand starts locking way harder, and you barely get the 30…(though that may have been entirely a psychological limit)
Then went for a fifteen minute walk.
…..
wrist curling/flexing, shoulders (stretching/active mobility and shadow boxing), pretending to row, “pull aparts”, etc freehand with pair of 2½lb plates – this was quite useful
followed by soccer ball, 14ct the best in about ten more minutes of it
and I got the idea to take the ball to a park and just kick for distance, run after it, repeat, maybe with kettlebell incorporated “playful cardio for fat men who hate running” (didn’t do so today, but definitely something to try out)
…..
A bit of yard work (helping out a neighbor)
Nice afternoon physicality today.
…..
Not gonna lie, the 304th subscriber came in, and that got me a little hyped up for another session ;
Jerks 40kg
x12 left
x20 right
Press 40kg
x1 fail 2 left
x3+sledge lever + 1 + sledge lever, pressing right, levering to nose left
And after replying to comments for the night, well it’s not dark yet, might as well extend the evening’s physicality with a bit more soccer ball, basically 330pm or 4pm to 730pm almost completely outside, half playfully training, half lazing about.
14ct – lost control as I thought “hey, I’m about to PR”
…..
Comments on youtube blew up to a degree at 7-9pm, more than just you Balbos 🙂 – spent the time to respond to everything.
The positive feedback helps me more than anyone commenting knows I’d say.
After a dark period, really struggling, I think I’m finally starting to rise, to see the channel taking off, to see myself stronger, better, fit and probably doing performing strongman stuff.
…..
Lately my feeling has been ; “why bother with high rep pushups – keep them perfect and crisp to compliment the high rep kettlebell pressing (and now jerks as well)”.
It’s a good combination.
I’m on a path to getting seriously strong overhead.
…..
Late night about to bic my scalp and shower up a realization ;
“I can push the high rep kb jerks in a way that more easily gets me into conditioning territory than the pulls (cleans, snatches, and including swings) – by being built for pressing just as I did with dips five years back I can get into that territory – moreo than with the kb pulls as it was with the dips vs pullups”.
My buddy built to pull could do the high level of strength involved conditioning with pulls.
Me being built to press/push I can do this with presses/pushes/jerks.
I got into that “Cardio Calisthenics™” territory with dips that way, go stupid strong doing high reps and high volume DAILY.
It’s a possible game changer for me were I to run “Heavy, High Rep, High Volume Kettlebell Jerks Daily”.
I think til the adjustable arrives I’ll have to do bup or buc&p with the 16kg, jerks daily, sometimes high rep cleans, occasionally 2h swings with the 40kg.
Life is full of infinite possibility.
Continue here (well youtube technically) build it to where it builds everything else.
Fixes money, supplies more training equipment and a better space to train.
With the access I can see myself getting to strongman and/or weightlifter through heavy kettlebells.
Someone in human history, past, present, or future would/could/will c&p dbl 203lbers.
