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    40 Days + 10,000 Swings: A Journal: Home Gym Strong, #2.5
    40 Days + 10,000 Swings: A Journal: Home Gym Strong, #2.5
    40 Days + 10,000 Swings: A Journal: Home Gym Strong, #2.5
    Ebook162 pages2 hours

    40 Days + 10,000 Swings: A Journal: Home Gym Strong, #2.5

    By Chad V. Holtkamp

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    About this ebook

    Are you tired of fitness guides that skim over the details? Discover the steps you need to take with a behind-the-scenes look at one man's healthy lifestyle. 

    Author Chad V. Holtkamp knows that no health routine is perfect. 40 Days + 10,000 Swings: A Journal shows you the nitty-gritty and the highs and lows of his year-long fitness program, reaching the best shape of his life. By paging through the author's own daily journals and detailed accounts, you'll see his food intake, his exercise routine, and even his state of mind. Through this over-the-shoulder look at how he dealt with personal trials, you'll find your own roadmap for personal success.

    In 40 Days + 10,000 Swings, you'll discover: 

    • Daily journal entries for a real-world example of a fitness plan in motion
    • The steps you can take to balance your professional, personal, and fitness challenges
    • How Chad managed to stick to his plan despite daily life and his father's lung cancer diagnosis
    • A step-by-step exploration of the 40 Days + 10,000 Swings workout program
    • How to stay in shape in the face of unexpected adversity, and much, much more! 

    This hands-on fitness memoir is a companion guide to Sink or Swing, the second volume of the Home Gym Strong series. If you like real stories of fitness struggles and success, practical advice, and life-changing workout programs, then you'll love Chad V. Holtkamp's candid exercise guide. 

    Buy 40 Days + 10,000 Swings to take the first step toward your ideal body today!

    LanguageEnglish
    PublisherBriefcase Media Group
    Release dateFeb 22, 2017
    ISBN9780996688581
    40 Days + 10,000 Swings: A Journal: Home Gym Strong, #2.5

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      Book preview

      40 Days + 10,000 Swings - Chad V. Holtkamp

      40 Days + 10,000 Swings - Take 1

      Day 1 - 26 January 2015 - Monday

      F&*k me.

      If this workout doesn't get me in the best shape of my life, I don't know what will. It's absolutely brutal but somehow fun at the same time. I haven't pushed myself this hard in a long time.

      I actually look forward to the sets of five on presses, chin-ups, and squats since those are the easy parts and where I get to rest up a bit.

      Continuous swings with the 24 kg for sets of 15 and another set of 35 is the tough part. During the chin-ups, I broke the last set of 35 into 20 and 15 just because I needed the breather. Plus, doing sets of five on the chin-ups is too much right now so I might need to do 3, 3, three instead of 5, 5 — at least until I get stronger at chin-ups.

      Potatoes and rice are my new best friends. I added them back into my diet as I can’t do this workout and keep going with a low-carb diet. I think I’m done with low-carb anyway, or at least the zero-carb mentality that I was following before. At this point, any diet will work, and it's just whatever one will keep me mentally sane and happy. I love sweet potatoes in butter. I haven't eaten a white potato in a while, and it was weird eating what tasted like a French fry. Maybe I’ll get used to it.

      I started the morning off with some basic Maffetone cardio for an hour on the treadmill. It was easy enough and just a way to burn some extra calories and get some light recovery movement in play.

      Work was crazy, too. I was so busy and worked from home for the first time on a Monday. We’re hiring so much that we needed to hire more people to hire more people and outgrew the new space we just moved into back in early December. So that means I get to work from home three days per week and just go into the office on Tuesdays and Thursdays.

      Scott Abel came out with a new book on hardgainers today. I don't think I'm one of those, but he had a section at the end with meal plans for various calorie intakes. My meals are pretty much planned this week so maybe I'll add those in next week.

      The book is back to the bodybuilder mentality of eating six meals a day, though, and eating first thing in the morning and then right before bed doesn’t count. Spacing out four meals the rest of the day isn’t that different from what I’ve been doing. The problem is that what I’ve been doing hasn’t been working so I guess I need so switch it up.

      My sleep sucked last night, and it was hard to fall asleep for some reason, which never happens. Once I got to sleep, I slept. Then my wife woke up early, so that woke me up for a bit, but I was able to get back to sleep. I’ll see how that plays out tonight. After the potatoes and 250 swings, I think I'll be tired.

      I got a bit cranky towards the end of the day, but I managed to get my workout done by 6:00 P.M. Afterward, I pre-heated the oven for the potatoes and then went to the mailbox for some packages. Then I got back and had to wait for the potatoes to finish. They still weren't done after an hour so back into the oven they went, but even then they still weren't done. By that point, my patience was at an end. I still had to eat and shower and try to write. Now it's 8:45 P.M. and I’m going to eat a tablespoon of coconut oil and an apple and drink some water before bed.

      I'm looking forward to keeping this up and see how well it works. My abs were SORE during the workout, so I took that as a good sign. I'm still feeling fat from Christmas, so I need to get back and stay on the wagon.

      Day 2 - 28 January 2015 - Wednesday

      So things aren't quite as bad with Day 2 in the books. My abs are sore and will be sore for the foreseeable future. It's only been since Friday that I jacked up the number of swings I do per day, but I'm starting to see some obliques working through the flab. My lower back was a little sore yesterday, so I worked to tighten up my swing form today. Nothing good will come from added swings if that sucks.

      I planned on working out last night and going with a Monday, Tuesday, Wednesday, Friday, Saturday schedule, but work kept me in the office later than I planned. Even though I work from home most days, I have to go to my office near the Merchandise Mart on Tuesdays and Thursdays.

      Anyway, today's workout started with another hour on the treadmill at 6:00 in the morning. I took it at a slow pace around 120 bpm on my heart rate. Then I mixed up the lemon and apple cider vinegar concoction I make most mornings before cracking open my laptop and getting to work. Needless to say, my company is growing, and I'm busy with no letup in sight.

      Once 5:00 P.M. hit, though, I was through with my work and headed down to the basement for my workout. Monday took 35 minutes, so I wanted to shave some time off that without killing myself. I managed to end at 32 minutes so that plan worked and I didn't kill myself. My average heart rate was 152 bpm, though, so plenty high. I didn't seem to need as much rest between sets as Monday. Or maybe I'm just embracing the pain and finding pleasure in that zone.

      I still think the actual weight lifting is the easiest part and where I can get some rest, even though my heart rate is still in the 150s after a set. That was much lower than the 170s after a set of swings, though. Like I wrote on Monday, I can’t see how I’m not going to get in the best shape of my life with this workout. The key will be the consistency in doing it, and being smart when it comes to the weights. If I'm tired and the first set is too much, I'll back off the second set. I moved to 3 x 3 on chin-ups, too, and that worked much better.

      I'm now looking at a Monday, Wednesday, Friday, Saturday, Sunday schedule. That means a hellacious four days in a row each week, but at least I'll get some extra time between Sunday morning and Monday evening. And work really shouldn't screw that up too much since I work from home all those days.

      The biggest question will be diet. I've been on goofy Paleo-Keto-Low-Carb-Fasting-Feasting for so long that I don't remember how to eat square meals. I have both plain and sweet potatoes in the oven right now. I took some to work yesterday and plan the same for tomorrow. I'll probably end up heading down to the cafe for an omelet for breakfast, so we'll see.

      Tomorrow is a busy day, and I'm booked for an 8-minute Skype call with John Lee Dumas of Entrepreneur on Fire about his Fire Nation Elite Mastermind group. I'm not sure if I'm ready for that yet, but I'm going to talk to him and get more info and run my plans by him. Today I listened to his first podcast with Pat Flynn from 2013. It was funny how he said that no one likes the sound of their voice on the radio or the way they look on video or being on stage in front of people.

      Um…I do.

      Day 3 - 30 January 2015 - Friday

      154 .

      That's the beats per minute average of my heart rate over 28 minutes during tonight's workout. I managed to shave nearly four minutes off Wednesday's workout, which had shaved three minutes off Monday's workout. My beats-per-minute average keeps going up as well.

      The swings are still the toughest part though the first set of 15 is gravy. I can bang out five presses each side and then go right into 15 swings and then five more presses followed by the full 35 swings.

      It seems to take more mental strength than physical strength to keep going with that many swings. I have to break

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