huh - yo Schuyler you home?
Schuyler
Yo buddy. One second!
what's going on here oh hey man nothing huh nothing really um oh you came home early
welcome so if you don't know who i am my name is Schuyler Diehm i'm a lifestyle fat loss coach and
we help people lose fat permanently by hacking their biology and optimizing their psychology
and if you are new to the channel or you've been following along for a while one of my
main goals for this year is to do some sort of physical mental emotional some
type of challenge that basically allows me to improve my health whether it's 30
days seven days however long and so this month's challenge we are doing something a little special
this table is about to break man we are going to be swinging this kettlebell 200
reps every single day for 30 days for the month of february obviously february is only 28 days
so we are starting two days early at the end of january and if you cannot see this bad boy
oh my goodness we got a heavy 70 pounds here 70 pounds of a dumbbell is a very different 70 pounds
of a kettlebell and so why am i doing this number one i love to challenge myself both physically and
mentally and number two if you have been following along the channel one of our most successful
videos is actually on kettlebell swings and we recently put out another video on the benefits
of kettlebell swings as well so there's a lot of studies that go on there's a lot of evidence that
kettlebell swings are incredible for posterior chain strength for endurance for strength and
power cardio and so out of the many challenges that i'm doing this year i wanted to challenge
myself for something difficult like this so who knows what to expect we are gonna dive into it and
of course if you are new to the channel make sure you tap that subscribe button make sure you hit
that bell icon to be notified when we release new videos whether it's something on health or
one of the challenges that we're doing in the future so with that being said i'm gonna try to
track as much data as i can i'm going to see what changes in those 30 days and ultimately i'm going
to do my best so if you have any questions leave them in the comments and one last thing for some
reason the beginning of the next few clips the volume is super low it goes up during the clip
i'm going to have to figure that out but i just want to give you the heads up so you weren't just
maxing your volume and then it gets louder you have no idea what's going on so let's do it
okay so we are starting off i just did 20 to kind of warm up but this is day one gonna see
where i'm at in terms of as many in a row before i mentally give up so let's do it
okay 40. i know physically i could have gotten way more than that
but that's where i mentally stopped so let's see how this goes
okay we just hit day one 200 done as expected my forms and my butt cheeks are pumped up
did it in eight sets so 20 40 20 20 25 25 25 and if i didn't say enough 25 there's
one more in there but we're going to see kind of how over this next 30 days these
reps change how many i can do it once how many sets so eight sets the number to be let's go
okay so it's day two i definitely am a little sore but i made sure to foam roll
yesterday at formula today i'm going to try something a little different instead
of doing all 200 at once i'm going to break it up into throughout the day
so i'm going to do a few now a few after i eat after i eat again and see how that goes
okay so today is day four i've yet to do the swings today but i had an idea i'm going to
go to the gym and i'm going to get decently close to my max deadlift i don't want to go
full 100 but since we will be strengthening the posterior chain over these next 26 more days then
i want to just test you know do a before and after help my deadlift is improved so let's get to it
session done i'm just realizing so i did deadlifts and then farmers carries for my
forearms which probably wasn't smart but i want to make sure that i'm fully recovered
so i'm not super sore tomorrow so i'm going to foam roll now and then i'm also going to have
a ton of protein today so i'm going to eat protein shake and then have probably a couple
burgers tonight to make sure i'm getting enough so i recover i'm not crazy sore tomorrow i don't
want to beat my body down to the point where it doesn't recover enough to where i injure myself
so we're going to be making sure we recover so i'm going to foam roll now with this beautiful
device the side kick it's a vibrating foam roller i did another video review on it if
you want to check that out here so the link will be in the description for that let's get into it
okay so here's a little kitty uh just finished day 11. today was the first day where i did
not not not feel like doing it i did not feel like doing my swings the resistance was so high
but we did it we got it done i actually made this one different from the others
as i timed the rest whereas before was kind of set break until i felt recovered then go but this one
i just did 15 reps for each set and then the last one was 20 reps with basically every minute on a
minute so we got it done man trying to switch it up i know i'm feeling strength changes my back
is feeling stronger but we're going to keep going so we got 19 days left so let's get it
okay
so i'm really interested to see i'm about 100 swings in for the day
and i'm feeling it you know i can kind of tell i'm over training in the sense of just using
the same muscles and doing the same thing every day my body screaming at me to stop
it does not like doing it and i like to listen usually so i'm really pushing through being
careful not to over train to the point that i injure myself i'm rolling out i'm eating enough so
man three days left today is day one so after today it'll be two days
gonna finish strong let's go
all right we have 50 reps left on the last day my pr for number of sets to complete the 200 is five
and i just hit three sets of 50. so my forearms are killing me
but this is kind of an ego self challenge thing right here where i want to go for
that last 50 so just finished up still catching my breath going to wait another minute or two
and then i'm going for hopefully the last set for these 30 days let's get it
hmm
[ __ ] yes
so i don't know what i just fully experienced but i got a little emotional when i finished
swinging those i think it was like the difficulty of those last 50 and uh
just the gratitude and appreciation for making the commitment to do this and seeing it through
you know it's not the hardest thing i've ever done by any means but it absolutely challenged
me absolutely pushed me outside of my comfort zone and made me stronger in a lot of ways so
i'm going to take it in and i'll report back with more
okay so it's three days since stopping so it's february 3rd and a couple things that i've noticed
so far so first of all my forearms i don't know if i didn't notice it during the 30 days or if that
last day of hitting four sets of 50 really got to me but my forearms are insanely insanely sore
still three days after i'm like i was gripping the pull-up bar this morning and i just felt it
the other thing i noticed and this could be in my head this could be a little placebo here but i
noticed that when i swing my arms when i walk because i haven't done really any long walks
that's not true i did some hiking but regardless i feel like the inside of my arms is rubbing up
against my lats more basically meaning that i built a little more back muscle which i think
is true because just seeing videos of me swinging that i took and just obviously noticing my back
throughout the month it doesn't feel like and it looks like i put on more slab of muscle like
big bulky muscle nothing super defined yet but that's where i'm at right now
we're three days in we're gonna be deadlifting either tomorrow or saturday and see how this goes
well well well man it's been a journey clearly you just saw a kind of jumped up weight there
kettlebell swings have definitely strengthened my posterior chain absolutely have strengthened
my grip you know i got a 345 deadlift at the beginning and then 365 with straps
and this round i got 385 without straps so 20 plus increase in the actual max deadlift and
also no straps necessary i probably could have tried 390 or 395 with straps but of course the
day before i was just silly i was doing heavy rdl's and my back was sore my legs were sore so
this was still pushing it but i am so incredibly proud i'm so incredibly excited to have completed
this challenge let's pull up a couple graphs here so if you look at this first graph we've got
sets done per day so the maximum amount of sets i did was 20. so i just did 20 sets of 10. but the
rest were kind of all in a very different range so the first few were very similar and then there was
a little bit more contrast and then what i'm most proud of is if you look down at the very end that
last one we've got four sets is what i completed i'm so so hyped about that one i was very proud
if we open up the combined sets graph so if we just kind of look at a big picture
you can see here just a pretty cool visual of how many sets it took to actually complete and
then if we go down to this next graph we've got it broken up into a couple so we have
the 30th of january through the 14th so about 16 days there and you can see the sets there
and then same exact thing with this next combined sets graph of the 15th to the 28th so really cool
visual i kind of looking back it would have been cool to time in that time range how i did the the
only day where i split things up was day two every other day was within a 45 minute window
and i think most of them were completed within 20 minutes or less but this has been a really really
cool experience my grip strength is out of this world i've been continuing to deadlift and just go
up and it's been awesome so far my back feels much more healthy i feel much more solid in general and
it's just been awesome so if we break this down i'd love to look at the numbers so over the course
you see on this graph right here we have that one day where it's gone over to uh 225 reps so
i did an extra 25 reps on accident one day and so if we tally that into account over the course
of 30 days i've done 6025 kettlebell swings if we look at the amount of weight i was swinging
which was 70 pounds that was 14 000 pounds that i swung per workout for a combined total of 421
and 750 pounds in 30 days which when i put it like that that's pretty dang awesome along with
that the strength i feel the endurance i feel has gone up being able to go for a run recently
i noticed my endurance was definitely higher i was able to run a little bit more even though i
haven't been running since before this challenge and overall i just feel fantastic man like
yes i was exhausted by the end of it yes i'm so happy it's over no i'm not gonna stop swinging
kettlebells forever but i'm definitely going to reduce the amount i swing them and it's just
been a cool part of my life and one of these cool challenges that i'm going to do happy to
be here man grateful for this challenge but with that being said let's get into these max swings
all right full transparency it's mark 17. i totally dropped the ball on doing my max
reps because i wanted to test that we know i got 50 at a time which is great i'm gonna push here
and see how many i can get again it's been two a little over two weeks the last time i swung
kettlebell was february 28th i've enjoyed my time off i was absolutely sick of it but we're coming
at you today 40 was my max when i started i ended it with four sets of 50 so not just 50 once but
multiple times within the period of an hour which is awesome and now it's time to test how many we
can get so we'll see i have no idea where i'm gonna be because i haven't swung for a little
over two weeks maybe my body will have muscle memory but we'll see we'll get started let's do it
i lost count there i'm thinking it was 65. um i find it funny because the first round i did this i
mentally gave up and i physically could have kept going and i think i mentally gave up there but
my forearms are burning each rep was a struggle like i was feeling my grip start to go and i
don't want to catapult this 70-pound kettlebell directly towards my computer or through the
floor anything like that so oh still got it man it's crazy how the body adapts over time
so i got for you man i'm so grateful for this challenge just reflecting
as we speak i'm on day three of an hour meditation every day so
if you're not tuned into the channel hit subscribe because i'll be documenting that experience
i just can't talk here man but i'm really grateful for this experience just the structure
the commitment the discipline i know i built i'm not taking that lightly i am definitely proud of
the accomplishment and it's going to go up on one for every month this year so let's go let's
make it happen happy to be here and uh excited for the next one but i appreciate you guys thank you
for tuning in to the channel as always leave me a comment with your thoughts and of course as always
make sure to eat smart move more sleep deep and be grateful for this moment i'll see you next time