I wore mechanics gloves for the swings. I know it’s not “manly” to wear gloves, but even WITH the gloves my hands were chewed up by the end.
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I concur with what Pwn said. This program/diet combo is a template for badassery. Simple, but not easy. Do a writeup when it’s over! Too many people here posting for template advice and not enough people posting reviews like “here’s what worked for me”, in my opinion. I’ll be following along!
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@T3hPwnisher Yes as soon as I looked at my hands this morning I was like “Shit, that’s why Pwn recommended wearing gloves” haha I’ve got an old pair of work gloves I’m going to try tomorrow!
@BrandonCrawford I appreciate the support man! A write up definitely sounds like a great idea!
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8 Jan 25
4 rounds:
10-15-25-50 swings 24kg
In between rounds of 10/15/25: 1-2-3 pullup
After rounds of 50: hip flexor stretch
Still breaking up the sets of 50 into 2x25 for now but they are feeling easier. Lots of DOMS in my glutes, Hams, low back and abs. Hot spot on my hand is holding up for now.
Got some bison jerky called pemmican from a local indigenous group that’s really tasty, just bison, blueberries, salt and pepper.
Total swings 1200/10,000
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9 Jan 25
4 rounds:
10-15-25-50 swings 24kg
Hip flexor stretch after the sets of 50. Just the swings today.
The gloves are helping preserve my hands, I do wish I had a competition style bell though instead of the wide-handle style bell I’ve got right now. The outside of my pinky fingers are getting a bit torn up because of the handle on my bell. Might grab a competition style bell at either 28 or 32kg (because there isn’t much point in having 2 24’s of different handle styles in my opinion) and just rotate the bells every set.
Total swings 1600/10,000
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I’m not sure this is the answer. The comp bell handles are narrower because they are meant for one-arm lifting. I’ve read lots of complaints of people not liking the feel of 2-hand swings with them. Have you considered subbing in some 1-hand swings for some of the sets? Not sure if that’s an allowable alternative but it seems fine if it lets you survive.
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One arm swings would be fine within the parameters of the challenge I think! I’ve always found both my hands fit a bit better in a competition style bell personally though! The one I’ve got right now is also very thick, maybe 80% of a fatbars thickness so I don’t think that helps me much either! Worst case I could stop by the bells of steel showroom near my work and try some swings with their competition bells to see how they feel!
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10 Jan 25
20 x 20 swing 24kg
In between sets of swings I did a bunch of different upper body stuff for one set of 10-20 each (shrugs, pushups, pullaparts, plate lateral raise etc) as well as mobility work and foam rolling.
All these sets of 20 felt very quick and easy, I think my body is getting over the initial shock of the volume and adjusting now. The DOMS is being replaced by general stiffness instead of soreness which is also good.
One thing I need to work on is properly “spiking” the bell back off the floor for the first rep of every set. I’ve noticed I end up half-assing that part a bit later in the workout when I’m getting fatigued, and it can lead to some undue stress on my low back.
Total swings 2000/10,000
20% done already!
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11 Jan 25
Tried something a bit different with the rep scheme today so I could warm up properly for the front squats.
A. 5 rounds:
20 KB swing 24kg
3 Goblet squat 50lbs
Deep lunge stretch on staircase
B. 4 rounds:
10-15-25-25 swings 24kg
In between rounds of 10-15-25: 1-2-3 front squat 135lbs
After second set of 25: lunge+rotation stretch.
Total swings 2400/10,000
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12 Jan 25
4 rounds:
10-15-25-50 swings 24kg
After first 3 sets: Dip 2-3-5
After set of 50: deep lunge stretch on staircase
Everything is going pretty good so far, no real complaints. Hot spot on my hand is starting to callus over.
Total swings: 3200/10,000
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Also thought I might give a quick diet update, tried to cook some beef liver by itself the other night and honestly it’s not for me! I did pick up some grass fed/finished ground beef that also has the liver/heart/kidneys ground in with it. Currently cooking 4lbs of that to take for lunches this week.
I meal prepped 24 fried eggs for work breakfasts last week and well they were still edible by the 4th day I much prefer them made fresh. Microwaving them tends to overcook them a bit too. So the plan for this week, as well as some info on my schedule for anyone who’s curious:
-Wake up 4am, drink some coffee
-Workout 4:30-5:15am, HBCD
-Leave for work around 5:50am, drink my protein shake on the way.
-Start work 7am, eat my Greek yogurt with banana and berries around 7:30
-Eat my ground beef/organs/cheese around noon/1pm
-get home from work around 8:15-8:30pm, have 6 fried eggs and some avocado
-bed by 9:30-10pm usually.
-could probably do with some more time to sleep but that’s just the reality of my work schedule! On my days off I can catch a couple more hours of sleep. Not sure about all the macros but it’s close to 200g of protein per day and the majority of my carbs are front loaded to during and after the workout so I think it will work fairly well.
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The ancestral blend ground beef is good stuff! Have you tried hard boiled eggs for prepping ahead of time? Keeps a little better in my opinion.
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Hard boiled is a good idea too, will probably do those next week as I’m on nights then and it really messes with my appetite. Tend to get hungry around 3am while I’m at work so they’d be perfect for that!
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13 Jan 25
4 rounds:
10-15-25-50 swings 24kg
After first 3 sets: pullup 1-2-3
After set of 50: lunge+rotation stretch
I’ve started just breaking the first set of 50 into 2x25 and doing the other 3 as 50 reps unbroken. These longer sets are feeling a lot easier than last week it’s really just the last 10 reps of them that my grip starts to go a little bit.
Total swings 3600/10,000
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It’s an acquired taste. It can taste metallic because of all the minerals, which is why pairing it with onions is popular. Once I learned to smoke it, it was delicious, and after eating it enough like that I grew to just like the flavor in general, but the blend is a fantastic idea as well.
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A smoker is definitely on my wish list man I’ll have to give that a try once I get one!
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I use a Ninja Woodfire, which has a very small footprint and tends to cook much faster as a result, but if you a legit full sized smoker you can definitely prep MUCH more food at once, haha.
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That’s a funny coincidence I was actually looking into that ninja grill but wasn’t sure it was worth it, it’s been working pretty good for you though by the sounds of it?
I’m a HUGE fan of it. This is actually my second one, haha. I got the original when it came out, and then the Mrs got me the XL for my birthday this year. That one is super cool, since you can tie in with the Ninja app and cook on your phone. I did a 12lb brisket on it that managed to fit, so you can still cook a good amount of food on it, and it smokes everything much faster than a traditional smoker, since it’s so compact.
There’s no real deal flame, since it’s electric, so you miss out on that aspect as far as grilling goes, but it still puts smoke flavor on everything just dandy, and I’ve taken plenty of beef ribs for a ride on it. Cleans up pretty easy too.
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A 12lbs brisket in that is pretty impressive! I appreciate the info @T3hPwnisher I’ll definitely consider that ninja grill a bit more strongly now!
14 Jan 25
4 rounds:
10-15-25-50 swings 24kg
After set of 25: 1x5 seated DB press 50lbs/hand
After set of 50: lunge stretch on staircase
Some new hotspots on my fingers now but the older one is pretty much done turning into a callus.
Total swings: 4000/10,000
40% done now
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