7/19

4 ladder 4 rung c&p and 1 arm row. This was rly easy. 8 mins of swings 50 reps 20 sec rest. This wasnt that hard either. pretty easy workout. Only 2 more to go before I finish the program!!!

7/21

had one of those do what u want days so i just played a mean game of 2 on 2 wiffleball. worked up a good sweat and felt pretty tired afterwards so felt like that was sufficient lol.

7/23

Did 10 min snatch test and got 163 repsand . The tests got tough for me after 3 minutes it was extremely tough to push through the last 7. Unhappy with my snatches though I let the bell down a lot when changing hands and took a few 3 second breaks while switching hands. I'm sure 163 is a pretty weak number esp considering i used a 35lb.

then did 10 min c&p test. Got in 80 reps these were also extremely tough and I basically always dropped the bell to switch hands. After completing both tests I was extremely exhausted took a lot longer than normal to lower my heart rate and I couldnt move well or think well for the next 30 minutes. I had to have my wife dry me off out of the shower and put on my clothes.

I did 2 ladders about 10 hours later and then quit cuz it was boring and optional to do them. Wasnt tough or anything just was pretty over working out for the day. Anyways I officially completed the ETK program!!!!!!!!! Gonna post some b4 and after pics soon and new weight. I def got some good results from this. I put on a good amount of muscle , improved my cardio immensely and pushed myself harder than I ever had at anything inmy life. Not to mention I had a lot of fun while doing it. I def recommend kettlebells to anyone.

So gonna find a new workout program within the next few days pretty excited not to be doign c&p ladders anymore. well at least not 3x a week

is posting b4 and after pics std it feels kinda weird too? anyways my new weight was 145lb but i weighed myself mid day after i ate a few times so ill weigh myself 2moro morning for something more accurate. Gonna be posting more vids of my workouts as well.

I can't believe you gained weight while doing these workouts? Was any of it muscle? How many calories were you getting per day? 4000?!!!

H&F is so weird. A skinny guy here is doing a workout that burns lots of calories. And the fatties are doing SS and eating mcdoubles after their sets of squats.

Not criticizing you all, I actually like your workout. Just confusing. IMO minimal hypertrophy is taking place here. I thought you would be getting more ripped, but you did gain more weight. That shows you how much I know. Good job.

Didn't keep track of my food much but I eat a ton of food so maybe i was around 3500~. I def put on a very good/noticeable of muscle as well.I'll post b4 and after pics in a lil bit.

Also my scales r pretty f'd up. I have a digital one and I put my kettlebell on it to see how accurate it is and it came out to 34.6lb which is pretty accurate. When I weigh myself on that my weight is 142.6. Then right after i did the same thing with the KB for the other regular scale which came out accurate and got a weight of 145~ so idk wtf is up.

Before 4/1/2012 these are only 30 sec clips or something

http://www.youtube.com/watch?v=F2xPTQlRhv4

http://www.youtube.com/watch?v=PWAGbsBsY_w

After

Weighed myself about 2 hours after i woke up and didnt really eat much. I tried to use the bathroom b4 I weighed myself but nothing happened. My weight was 143.1 . Idk if thats accurate enough i know its supposed to be post dump right after u wake up and b4 u eat anything

There is definitely an improvement and since you didn't gain any fat, its gotta be muscle.

You probably got good genes bro. Look at your traps and triceps. But kettleballs are good, I use DB swings and a big fan of the movements.


The legs???

I am in the same boat. Do some squats? Somebody suggested globlet squats earlier in your log. Heavier KB swings. etc etc.

Ya im buying a 53lb KB soon. thx for rpelying

Thoughts on getting another 35lb instead? Would do double c&p,high pulls , swings and a whole bunch of other stuff.

That's fine. But you should probably get both, try to find them used somewhere. I think goblet squats and heavy 1-arm swings would be nice.

Also you may want to look into KB bulgarian split squats. You can hold a kettleball on each hand and get a savage workout unilaterally. I just added these and they were pretty awesome. Lunges also.

I saw that you do pushups also, nice. A weighted vest might take you to the next level. Also plenty of pullups.

We have super similar physique actually. Our good muscles are triceps and traps, but I have about 20 pounds more LBM (I am a little taller) and maybe 6 pounds more fat. I am guessing you are around 10% bf.

7/24

pushups
1x18
1x15
1 arm swing with a 15lb and a 35lb
1x15, 1x13, 1x17 R
1x15, 1x20 , 1x6 L
double kettlebell swings 15lb and 35lb
1x15,1x13,1x17 with the 35lb in left hand
1x24,1x20, 1x20 with 35lb in right
Front squats with 35 and 15lb
1x40

Was really hard to get a good grip holding two kettlebells at once my hands are small and there is a open callous on my right hand which is why i did less with my right prob. On double kettlebell swings my stance has to be really wide because both bells have really wide handles so makes it kind of awkward to do.

The front squats were ridic tough. It got tough on the 17th rep and I was screaming on the last 10 reps extremely loud. My wife thought I hurt myself or something. Pushed myself pretty hard but I know i coulda done more. Gonna go harder on those next time

So on your front squats did you have the kbs racked or were you doing them goblet style?

Nice log, by the way, I did kb stuff for about a year and really enjoyed it.

Racked them. My bad forgot to mention that. Was really tough to rack the 35 for a long time so I Had to switch hands a few times to get through it. But took no extra time off when switching hands .

7/25

1 arm swing 2kbs 50lb
3x20 L&R

Double kb swing 15 & 30lb
6x25 (switched kbs after each set)

Front squats with 2 kbs in rack position 50lb total
1x50

Did 30 sec rest between sets and 1-2 mins between each workout. Front squats were ridic tough. I felt like I couldn't do 1 more when I was at 20. Legs started shaking on when I got to 48 reps.