Holy fuck. I went on a 30 mile bike ride today, which really isn’t a lot at all, but it was supposed to be a rest day and I forgot how much you use your hands, gripping onto the handlebars the whole time. My hands were fucked by the end. We finished the ride at a brewery, had a beer, went home, took the family out and ran errands all day, ended up with the guys I rode with at a friends house for a BBQ, and all decided to meet tomorrow for another 30 mile ride. And this is before I test my swings and try to beat my PR. Shit.
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Drop and gear and pedal hard the whole time and you won’t need your hands as much, just your legs 
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Up at 6 am, fiddled around with my new bike rack for a bit and then strapped up my bike and headed to my friends house. I forgot about the second shitty part of riding a bike for the first time in a while - the gooch pain the morning afterwards. The pain…it’s exgoochiating.
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Ride completed. Walked back into my friends house to protein pancakes, fried eggs and sausages fresh off the griddle.
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Sitting at home wondering how in the fuck I’m going to do swings. Seriously, after 60 miles on a bike in the last two days as my “rest” from swings, I just don’t know how I’m gonna get through it. My hands are shaking as I type this and my hams and glutes are tired as shit.
just like Nike: “just do it” man
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Taped up my sore ring finger, took a preworkout drink and am getting ready to dive in. I’ll see how much I’m willing to push myself. I just went shopping and have flank steak to start slow cooking for tacos plus guacamole to make and tequila to drink. Everything in me wants to dive into food and have a couple drinks but I’m a dumbass and accepted this challenge as well as a couple of unnecessarily taxing bike rides, so it’s my own fault. If it takes me an hour, I’ll still get it done. At least I don’t have to do a strength exercise today.
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Some times when your body feels beat up your mind takes over, go for a pr.
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I tried!
No PR. I did try for the first 200 and was on a good pace but my hands, after that riding, wouldn’t hold up. Almost dropped the KB from all the sweat too, like 4 times and had to reset my grip.
10K KB Swing: Week 2, Workout 9
Time: 36 minutes. Oof. 12 minutes better than my worst time, but 10 minutes worse than my best! Just happy I made it through.
50 lb KB
Cluster 1:
10 swings
15 swings
25 swings
50 swings
Cluster 2:
10 swings
15 swings
25 swings
50 swings
Cluster 3:
10 swings
15 swings
25 swings
50 swings
At this point my hands really let me down. Combined the last 2 clusters.
Cluster 4/5:
20 swings
30 swings
50 swings
46, 24, 20, 10 swings (100)
Total swings: 4500
Should have taken a proper before pic. I’m 95 percent of the way back to abs. Woke at 212 today and weighed 211 after this workout.
Couple progress pics of my arm right after finishing, and a couple front pics. My back is also toning up nicely.
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You can buy a thick gel seat-topper. In my experience, it helps.
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Hey man, just wanted to say I’ll be watching your log since I’ve been giving second thought to incorporating KB swings. Always thought they were some crossfit fad so always veered away from them. Apparently it’s a nice movement for sports
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Yup! Conditioning that helps your grip with zero impact on the legs, and helps glute recruitment and reinforces a proper hip hinge! All around great. I used to think they were worthless.
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And appreciate you dropping in as well!
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Woke at 210 today!
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Kb swings have always been one of my favourite movements by a country mile. Impressed by your dedication to the challenge man.
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Thanks buddy! The conditioning aspect is out of this world. I’m literally pouring with sweat from head to toe after every workout and if I lean over a stream of continuous sweat pours off me. My wife came in and laughed at me for sweating so much and I shook sweat on her like a wet dog. She wasn’t too psyched.
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It’s honestly one of only two times I’ve ever needed chalk for my grip in the gym. I normally sweat a fair bit, but this one was next level.
Got called in to work on my kids birthday hours before the party so I just did the swings at home again, sans strength movements, and I’m glad I did!
10K KB Swing: Week 3, workout 10
Time: 24 MINUTES FLAT! (ALL AROUND 2 MINUTE PR)
50 lb KB
Clusters 1-5:
10 swings
15 swings
25 swings
50 swings
Did em all, honestly looking back I took almost a minute rest before the last set so that’s my next PR right there.
Total swings: 5000! Halfway done!
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Yeah, I wish I had chalk. Yesterday was the first day my hands were slipping. Plus my home kettlebell has a handle that’s like a half inch thicker than the one at the gym so I can barely get my hands in it. It’s like an axle bar.