4/6 Monday
Workout 5 of 10000 KB swing challenge
500 swings and 100 pushups in 29:17
This is so much faster even than my last workout with swings only. One thing that helped is keeping my timer visible so I could stay motivated to keep my time short.
Structured as before, 5 rounds of:
10 swings
4 pushups
15 swings
6 pushups
25 swings
10 pushups
50 swings
1-2 min rest.
Grip strength has improved a lot.
4/7 Tuesday
Workout 6 of 10000 KB swing challenge
500 swings and 100 goblet squats in about 36:00.
Same structure as yesterday but with goblet squats instead of pushups.
Then, 1.1 mile run through the neighborhood.
I’m learning the meaning of accumulated fatigue. No individual swing is difficult, and I’m not really in pain on the sets of 50, but I dread them so much I stall before beginning the set…
The first time I did this workout it seemed easy, I thought it would get easier, but I see now that is not exactly the case due to accumulated fatigue.
4/8 Wednesday
Day off from kb swings.
Pushups: 9 sets AMRAP like this:
Feet elevated, 40, 12, 15; 60 sec between sets.
2 min rest;
Regular pushups, 20, 14, 14; 60 sec between sets.
2 min rest;
Diamond pushups, 14,14,14; 60 sec between sets.
Then 1.1mile run with the dog.
4/9/2020
1.1 mile run with dog
5x5 1-arm KB OHP, other arm assisting
5x10 KB upright rows
4/10
The days are flying by
Workout 7 of 10000 KB swing challenge.
29:12 total time for 500 swings and 50 pike pushups. Like this:
10 swings
2 pikes
15 swings
3 pikes
25 swings
5 pikes
50 swings
For 5 rounds.
Then, 1.1 mile run with dog.
The running is feeling like a great idea for me. I’ve avoided it so much before but it just takes 8-10 minutes and feels good. Plus its great for the dog. I think I’m inclined to do it both because of the lockdownish and since I moved to a new neighborhood with no traffic and a convenient loop.
The swings are getting easier too, I only feel them in grip. Perhaps I should be putting more ass into each swing so I really feel it?
4/11 Saturday
Day off. Ran 1 mile with dog.
I’m very very busy this whole month with handyman work setting up the new house, and prepping the old house pre-sale. Every day is exhausting. Probably good for mental health though, to have things to do, instead of being stuck at home and going crazy with boredom.
Just wish I had more time to enjoy my kids.
4/12 sunday
10000 KB swing challenge workout 8.
500 swings and 50 ab wheel rollout from knees.
Its lunchtime now and my abs are already sore!
Then 1.1 mile run with dog. I didn’t plan on running but the dog guilted me into it. She sees my shoes go on and just watches me work out, waiting for the run.
Yesterday was physically exhausting, home improvement projects. Hopefully today is a little easier!
4/12 monday
Workout 9 of 10000 KB swing challenge, almost halfway thru it.
Abs were so sore from yesterday’s rollout I could barely get out of bed. So I did just swings, no other movements and no run.
Time: 27:43. Skipped the rest between the first 2 sets of each cluster, making it 5 rounds of 25,25,50.
4/13 Tuesday
Woke up with absolutely no motivation at all. I’m afraid if I sleep in, though, it’ll start a vicious cycle of sleeping later, staying up later, and never working out. So I’ve been getting up early even on weekends. Sleeping about 7 hours per night and I’d really like 8.
As I decided yesterday, I did 100 bodyweight RFE squats (per leg). 10, 20,20,20,20,10. Headphones battery died so even worse. And my right patellar tendon is angry.
I sound really negative this morning! Gotta shake this before they all wake up.
Will get the pullup bar out and plan to do 50 total neutral-grip chins today.
Back to swings tomorrow, need to pick my in-between movement. And my abs are still INSANELY DOMS from 2 days ago - it hurts to move my torso!
4/15 Wednesday
Workout 10 of 10000 KB swing challenge, halfway through!
5 rounds of:
10 swings
2 single-arm KB shoulder press
15 swings
3 press
25 swings
5 press
50 swings
Time: 33:55
1.1 mile jog w dog.
Didn’t do all those pullups yesterday, just 20, but I worked physically to exhaustion loading and unloading things from my old house so whatever.
4/16 Thursday
Workout 11 of 10000 KB swing challenge.
500 swings and 100 pushups in 25:21.
Major PR timewise. I was really hustling and skipped a lot of rest periods.
4/18 Saturday
Workout 12 of 10000 KB swing challenge.
500 swings and 100 pike pushups in 28:24.
4/19 Sunday
Workout 13 of 10000 KB swing challenge
500 swings and 50 rollouts from knees.
Didn’t note the stopwatch at the end but was around 35:00.
My previous rollout session last sunday made me so sore, today was the first day I thought I could do them again. After rep 2 I realized I should have waited another day, but I got through it.
5x5 goblet squats too.
4/21 Tuesday
Unfortunately today makes two zero days in a row. My right elbow is very cranky and while that feels like a bitchy excuse , after what I went thru with left arm tendonitis I don’t want to repeat on the right.
Add to that I continue to be completely physically exhausted by the manual labor of getting my old house fixed up for the sale, and not sleeping enough.
4/22 Wednesday
2 days off was a good idea. I focused on locking out the elbows during the entire session and at the end, was not in pain and didn’t feel an inflammation buildup in my elbows.
Workout 14 of 10000 KB swing challenge
500 swings and 100 bodyweight squats. 30 minutes exactly on the stopwatch, but I paused it for about 6 minutes after the second cluster for emergency diarrhea.
4/23 Thursday
Workout 15 of 10000 KB swing challenge.
500 swings, 50 presses each arm in about 35:30. Slower than last time but I’m not trying to push time right now, too fatigued. Still not done working on the old house.
4/25 Saturday
Workout 16 of 10000 KB swing challenge.
500 swings, 100 goblet squats in 40:00.
Grip is no longer an issue!
Right bicep tendon is very sensitive though, iced it on multiple rest breaks.
Yesterday I did not take it easy, I cleared brush with a machete and hung fencing. These activities are not friendly to my right elbow.
Looking forward to what’s on the other side of this program, and being done with hard labor on the house!
4/27 Monday
10000 kb swing challenge workout 17
500 swings and 150 pushups in 28:47.
Structure:
10 swings, 10 pushups,
15 swings, 10 pushups
25 swings, 10 pushups
50 swings.
Last time I did pushups it was just too light.
Yesterday I shoveled gravel and amazingly I wasn’t wrecked for swings today. And my elbow bothered me less than last time, so this is great!
4/28 Tuesday
10000 KB swing challenge workout 18
500 swings, 50 ab rollouts from knees in 30:47
This is a massive improvement from the past 2 times I did rollouts. And not nearly as painful.
4/30 Thursday
Workout 19 of 10000 KB swing challenge
500 swings, 50 press each side, 35:22.
Can’t wait to set a new time PR tomorrow doing swings only.
Then I will start a new routine.