Who has installed the newest version of the KETTLEBELL MONSTER™ app from Google Play yet? https://play.google.com/store/apps/details?id=com.cavemantraining.kettlebellmonster&hl=en

1.15.2026 for the 3rd Saturday this month. Based on 10K swing challenge. 5 rounds 10 swings, 3 snatches, 20 swings 3 snatches, 30 swings 3 snatches, 40 swings. Total for500 swings @ 55lbs. Alternated goblets for snatches goblets for the betweens. Total 27 snatches @ 35lbs + 18 goblets @ 55lbs. about 6ish minutes for the 3 snatch rounds, 5ish for the 2 Goblet rounds. BPM from 144 - 162. Followed by 30 minute sauna.

From Arnold Schwarzenegger's newsletter: If you’ve ever watched a parent or grandparent lose strength, you know how quickly independence can slip away. The good news? Scientists have more clarity than ever about what actually works to slow — and even reverse — age-related muscle loss. The strongest results come from pairing resistance training, balance training, and higher protein intake — a combination that improves strength, function, and muscle mass far more than any single strategy alone. A new meta-analysis pulled together 96 randomized controlled trials, and the researchers compared every major training and nutrition strategy for age-related muscle loss and frailty. The combination of strength, balance, and protein produced the biggest improvements in walking speed, grip strength, lean muscle mass, overall performance, and balance. It’s worth mentioning that protein without exercise offered only small changes in muscle mass and did not meaningfully improve strength or mobility. Simulated exercise approaches (such as EMS and vibration platforms) ranked near the bottom, with little to no change. The researchers suggests that the best way to fight aging is to perform at least 3 days of resistance training (machines, dumbbells, bands, or bodyweight), 5 to 10 minutes of balance work (single-leg stands, heel-to-toe walks, step-overs), and getting enough protein per day (a minimum of 1.2 to 1.6 grams per kilogram per day, and up to 2.2 g/kg per day for those who are more active).

1/10/2026 weight 73.4kg. 5 rounds, 10-20-30-40 swings with 3 goblets between. Total swings: 500 @ 25kg/55lbs. Total Squats: 45 @ 25kg/55lbs. about 5 minutes per round. 2-3 minute rest between. BPMs after rounds = 162. About 38 minutes total time.