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  Click here to go to the first staff post in this thread.   Thread: 10,000 KB swings in 10 days challenge

  1. #31
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    Thread resurrection!

    ISO training in progress at the moment. I have a 24kg and a 32kg KB only.

    This is my log so far. 2 weeks in. 122tonnes down.

    I started at 78kg, 80cm waist, 99.5cm hips and 101cm chest. (definitely not as lean as last time I was posting here!)

    See how it goes for the rest of the month.

    I started with swinging the 32kg for 15 reps a set. I did 100 in one set today.
    DATE SWINGS TOTAL SWINGS KG VOLUME TOTAL VOLUME
    1/4/20 0 0 0 0
    2/4/20 90 90 32 2880 2880
    3/4/20 300 390 24 7200 10080
    4/4/20 500 890 24 12000 22080
    5/4/20 110 1000 32 3520 25600
    6/4/20 0 1000 0 25600
    7/4/20 500 1500 24 12000 37600
    8/4/20 500 2000 24 12000 49600
    9/4/20 2000 0 49600
    10/4/20 2000 0 49600
    11/4/20 850 2850 24 20400 70000
    11/4/20 150 3000 32 4800 74800
    12/4/20 3000 0 70000
    13/4/20 500 3500 24 12000 82000
    14/4/20 500 4000 24 12000 94000
    15/4/20 500 4500 24 12000 106000
    16/4/20 500 5000 32 16000 122000
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
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  • #32
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    How's the body feel Chris?

    I been swinging away here and there lately again.... makes the hips feel nice.

    Sent from my SM-G950F using Tapatalk
    "There is no reason to live if you cannot do deadlift" - JPS
    Best Raw Lifts - Squat: 200kg Bench: 142.5kg Deadlift: 252.5kg
    Overhead Press: 80.5kg (05/09/18)
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    Quote Originally Posted by Timeah View Post
    How's the body feel Chris?

    I been swinging away here and there lately again.... makes the hips feel nice.

    Sent from my SM-G950F using Tapatalk
    Not too bad. Tight hammies and glutes, lower back is good, upper back is tight (like always).

    Just been trying to use my massage gun whenever I can too.

    Touch wood, all good
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
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  • #34
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    Well I finished my 10,000 swing challenge for the month yesterday. All completed in 28 days.
    Results: No noticeable body composition changes which is not surprising considering Iím on the #ISOALCO diet.

    Technique: unsurprisingly, considerably better and more efficient. Iím no pro KB guy but I used to be a qualified instructor so Iíd say Iím half decent. At the beginning, I was wasting energy through inefficiencies.

    Fitness: Greatly increased. I have done a similar workout which went like this with the 24kg KB:
    10 swings
    10 pushups
    15 swings
    10 pushups
    25 swings
    10 pushups
    50 swings
    10 pushups

    Repeat x 5 for a total of 500 swings and 200 pushups.
    First attempt took me 29mins45secs and required a good minute or so rest in between each ďsetĒ
    The last attempt I did the same thing in 19mins 43 seconds and didnít require any rest.

    In addition to this, the last workout was 885 swings, 360 crunches in 48mins. No rest except for moving from the KB to crunches a few meters away. Definitely couldnít have done that at the start of the month!

    I also re-tested some old KB challenges during the month.
    24kg for 9mins: 2011 PB 270 Current 350
    32kg for 6mins: 2011 PB 143 reps. Current 210

    Feel: Hands are pretty damn tender. Glutes and hammies are ďtoightĒ but ok. I have had a previous thoracic disc injury years ago which I was a little concerned about initially but if anything, it feels better than normal. Lower back feels great, no issues whatsoever.

    Overall: if I had a chinup bar, Iíd be happy to just swing some KBís, do some chinups, pushups and handstands and other basic human movements to have a pretty complete full body workout.

    DATE SWINGS TOTAL SWINGS KG VOLUME TOTAL VOLUME STATS 5/4/20 14/4/20 30/4/20
    1/4/20 0 0 0 0
    2/4/20 90 90 32 2880 2880 WEIGHT 78.5 78.3 78.2
    3/4/20 300 390 24 7200 10080 WAIST 80 80 79.6
    4/4/20 500 890 24 12000 22080 29:45:00 HIPS 99.5 99.6 99.5
    5/4/20 110 1000 32 3520 25600 CHEST 101 101.5 101
    6/4/20 0 1000 0 25600
    7/4/20 500 1500 24 12000 37600 25:31:00
    8/4/20 500 2000 24 12000 49600 33:42:00
    9/4/20 2000 0 49600
    10/4/20 2000 0 49600
    11/4/20 850 2850 24 20400 70000
    11/4/20 150 3000 32 4800 74800
    12/4/20 3000 0 70000
    13/4/20 500 3500 24 12000 82000
    14/4/20 500 4000 24 12000 94000
    15/4/20 500 4500 24 12000 106000
    16/4/20 500 5000 32 16000 122000
    17/4/20 400 5400 24 9600 131600 13m47s. Breathing Ladder 264 in 9 mins
    18/4/20 400 5800 32 12800 144400
    19/4/20 390 6190 32 12480 156880
    20/4/20 450 6640 32 14400 171280
    21/4/20 510 7150 32 16320 187600
    22/4/20 525 7675 32 16800 204400
    23/4/20 350 8025 24 8400 212800 350 in 9mins
    24/4/20 8025 0 212800
    25/4/20 210 8235 32 6720 219520 210 in 5mins
    25/4/20 290 8525 24 6960 226480
    26/4/20 400 8635 24 9600 229120
    27/4/20 500 9135 24 12000 241120 19:43 pb
    28/4/20 9135 0 241120
    29/4/20 885 10020 24 21240 262360 48:42:00 885 swings, 360 crunches
    30/4/20 10020 0 262360
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
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    Monster.


    Old monster.

    Sent from my SM-G950F using Tapatalk
    "There is no reason to live if you cannot do deadlift" - JPS
    Best Raw Lifts - Squat: 200kg Bench: 142.5kg Deadlift: 252.5kg
    Overhead Press: 80.5kg (05/09/18)
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  •   This is the last staff post in this thread.   #36
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    Default 10,000 KB swings in 10 days challenge

    What is isoalco diet?
    Iherb promo code ZSG863Hidden Content Hidden Content


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    Quote Originally Posted by Shrek View Post
    What is isoalco diet?
    Isolated Alcoholism......

    Sent from my SM-G950F using Tapatalk
    "There is no reason to live if you cannot do deadlift" - JPS
    Best Raw Lifts - Squat: 200kg Bench: 142.5kg Deadlift: 252.5kg
    Overhead Press: 80.5kg (05/09/18)
    Hidden Content


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    This is correct. Basically kind of dodgy if and then binge drinking and dealing with an infant while working from home. Far from optimal. Would not recommend. But it is pretty fun


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    Quote Originally Posted by jzpowahz View Post
    This is correct. Basically kind of dodgy if and then binge drinking and dealing with an infant while working from home. Far from optimal. Would not recommend. But it is pretty fun
    Actually have Loved being at home the past 5 or 6 weeks (not actually sure at how many...) with the wife and little girl.

    Hasn't been a chore at all.

    Sent from my SM-G950F using Tapatalk
    "There is no reason to live if you cannot do deadlift" - JPS
    Best Raw Lifts - Squat: 200kg Bench: 142.5kg Deadlift: 252.5kg
    Overhead Press: 80.5kg (05/09/18)
    Hidden Content


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    Quote Originally Posted by Timeah View Post
    Actually have Loved being at home the past 5 or 6 weeks (not actually sure at how many...) with the wife and little girl.

    Hasn't been a chore at all.

    Sent from my SM-G950F using Tapatalk
    Both of us working FT, 10 month old. 2 bedroom apartment. Normally I love apartment life but 24/7 like this, you will go nuts!
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
    Hidden Content
    All of my recipes are here:
    Hidden Content
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