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dnguyen411's Training Log

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5/10/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

3x1 TGU (28 kg)
1x2 TGU (18 kg)

Notes: I was still feeling the effects of yesterday's cycling workout so I decided to take it a little easy today. Swings were still challenging though. I found myself taking 1 min breaks after set 5.
 
5/11/17

I was offered a free training session with a trainer at my gym. I used my Wife's Trainer to go through several exercises.

Warm-Up (On my own):

3x5 Prying Goblet Squats (20 kg)
3x5 Bridges
3x5 Halos (20 kg)

With Trainer:

Leg Press Machine:
1x8 @ 180 lbs
1x8 @ 270 lbs
1x6 @ 360 lbs
1x6 @ 450 lbs - My Wife's PR (she's super strong in the legs)
1x6 @ 460 lbs - I had to say I topped her. I probably could have gone heavier but it gives my Wife something to beat. :)

Barbell Deadlift:
1x6 @ 135 lbs
1x3 @ 225 lbs
0x1 @ 315 lbs (Failed) - I think I did too many leg presses to try and get to my PR. We were trying to see if I could surpass my previous PR.

Bench Press:
1x8 @ 95 lbs
4x3 @ 135 lbs

Upper body work has always been my weakest point.

Lat Pull Down Machine:
4x8 @ 70 lbs
I had complained that no matter how much static arm hanging I do, I could never get better at pull-ups. She theorized I wasn't activating my lats. So we worked with 70 lbs for several reps to work on activating the lats.

Single Arm Cable Mid-Row:
3x5 @ 32.5 lbs
More practice to help me activate my lats more.
 
5/23/17

EDG Cycle

Time: 53:03 (mins:sec)
Distance: 17.7 Miles

Avg. Power: 159 Watts
Avg. RPM: 81 RPM
Avg. Speed: 20.00 MPH

Max Power: 367 Watts
Max RPM: 107 RPM
Max Speed: 27.6 MPH

First day back to the gym as I was on travel last week. I accidently left my spin shoes at home so I had to use the old style clips to lock in to the pedals. They move the center of my foot pedal position from the center of my foot to the front. It's amazing how a small change can affect the feel of the pedals. I took it easy today but still got in a good sweat.
 
5/24/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (24 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (24 kg)

Assisted Pull-ups (Green Body-Band - 50 to 120 Pounds of Resistance)
5,5,3,1,1

Notes: Took it easy with the bells this morning to get back in the swing of things. Both swings and TGUs felt very easy. I will go back to my normal training bells next training.

I started pull-up training this morning with a green body-band. My plan is to do a 5x5 progression for now.
 
Last edited:
5/26/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Pull-Up Negatives (Planned 2,7,5,5,7): Actual: 2,3,4,3,1
 
5/27/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

8x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

3x1 TGU (32 kg)

Notes: Was time restraint today.
 
5/29/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Happy Memorial Day. Today's training was tough. I used up quite a bit of energy to get through it. I don't think I had enough to eat the day before. I decided not to do negative pull-ups today.
 
5/30/17

EDG Cycle

Time: 52:00 (mins:sec)
Distance: 17.9 Miles

Avg. Power: 174 Watts
Avg. RPM: 79 RPM
Avg. Speed: 20.6 MPH

Max Power: 301 Watts
Max RPM: 119 RPM
Max Speed: 25.6 MPH
 
5/31/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: I woke up with some shoulder stiffness/pain near the scapular. I'm not sure if I slept funny or its because of something I did throughout the last two days. However, it didn't stop me from doing swings and TGUs effectively so I think it's more that I slept funny.
 
6/1/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

3x1 TGU (32 kg)
1x2 TGU (18 kg)

Notes: I still have the shoulder stiffness/pain but like yesterday it didn't prevent me from doing training. However, I think I could have used a break today as my rest time was a little longer for swings and my TGUs weren't the best today at 32 kg.
 
6/3/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Test day (even though I didn't sleep very well last night). The 1st six sets went well and I was hitting about 15 seconds rest but couldn't sustain that level of rest. I finished around 7-8 mins. I was able to get TGUs under 10 mins but it took quite a bit of concentration.
 
6/5/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)
 
6/6/17

EDG Cycle

Time: 52:01 (mins:sec)
Distance: 17.8 Miles

Avg. Power: 171 Watts
Avg. RPM: 75 RPM
Avg. Speed: 20.5 MPH

Max Power: 356 Watts
Max RPM: 124 RPM
Max Speed: 27.3 MPH

Notes: Concentration on hill climbs.
 
6/7/17

3x5 Prying Goblet Squats (20 kg)
3x5 Bridges
3x5 Halos (20 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: The 18 kg bell wasn't available this morning so I jumped up. No problem with squats at this weight. Halos felt heavier but doable.

My swing endurance is improving. I was able to maintain 30 second breaks up through set 8. Sets 9 and 10 took about 45 secs to 1 min.

TGUs felt heavy today but doable. However, one of my sets on the way down, my supporting arm was in the wrong position and I found my shoulder popping up.
 
6/8/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg) - some eccentric swings/ some normal swings

Swing pattern: 10R, 10L, Repeat

1x1 TGU to hand (32 kg)
2x2 TGU (18 kg)

Notes: Today was not my best session. I wasn't feeling 100% rested so I decided to do two-handed swings eccentrically. However, I couldn't keep up with the pace in the later sets so I had to go back to "normal" swings.

TGUs felt like a mess. I felt some weird pressure in my right hand during the first press so I played it safe and only got up to my hand. I deloaded and did my next sets with a lower weight.
 
6/11/17

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: I had some lower right back soreness all day Friday and Saturday morning that prevented me from going in. It wasn't the normal DOMS though; it was like a dull pain that made it painful to stand for long periods of time and sleep. Had to take Tylenol to get through the night. But by Saturday afternoon, most of the pain was gone.

Sunday (today's) practice went really well.
 
6/12/17

Well, here I am sitting in my car ready to go to the gym. Unfortunately, I left my car keys in the locked house.
 
6/13/17

EDG Cycle

Time: 47:22 (mins:sec)
Distance: 15.9 Miles

Avg. Power: 163 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.1 MPH

Max Power: 389 Watts
Max RPM: 121 RPM
Max Speed: 28.1 MPH
 
6/14/17

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Good swing practice today. TGUs felt unsteady during the 1st two sets but got better as I went along.
 
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