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dnguyen411's Training Log

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12/5/17

EDG Cycle

Time: 45:33 (mins:sec)
Distance: 15.6 Miles

Avg. Power: 170 Watts
Avg. RPM: 81 RPM
Avg. Speed: 20.5 MPH

Max Power: 414 Watts
Max RPM: 134 RPM
Max Speed: 28.7 MPH

Notes: My back is still bugging me. I wasn't able to give as much as I usually could. Tomorrow's training will have to be with a lighter kettlebell. Injuries are frustrating.
 
12/6/17

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Notes: My back was feeling better today but I could tell I shouldn't be doing heavy swings/TGUs yet. The light kettlebell day was just what I needed.
 
12/7/17

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

10x10 kettlebell swings (32 kg) - 10T, 10R, 10L, 10R, 10L, 10T, 10R, 10L, 10T, 10T

5x1 TGU (36 kg)

Notes: Went back to heavy swings/TGUs again but I was really concentrating on holding my core stable during the exercises. The training went pretty well. I bought a heart rate monitor and was using that on top of the talk test to determine when I should start each swing set. I think this will be a helpful tool in helping me determine when my body is ready to do each set. I'm also hoping that I will see quantitative data that my rest times are getting shorter.
 
12/8/17

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

10x10 kettlebell swings (32 kg) - 10T, 10R, 10L, 10R, 10L, 10T, 10R, 10L, 10T, 5R/5L

5x1 TGU (36 kg)

Notes: My usual corner in the gym was occupied by a fitness class. Unfortunately, there wasn't much clear, non-hardwood floor space. The spot I chose was a little cramp especially for TGUs but it was the only space I could see that was "safe" for me and others in case something happened (i.e. see the incident with my cell phone 2 years ago).

I had to take more time in between swing sets today as my heart rate was spiking quite a bit higher than yesterday. I had to rush my TGU sets near the end as I was running out of time. TGUs were tougher than usual probably because I felt cramp for space and found my self a few times almost not having enough space to do the movements.
 
12/9/17

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

100 two-handed kettlebell swings (24 kg) AMSAYC (40, 20, 15, 10, 15)

1x1 TGU (24 kg) - 10 second holds in each position
2x2 TGU (24 kg)
 
12/11/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L, 10R, 10L) x2

5x1 TGU (36 kg)

Notes: I got plenty of sleep last night but was feeling a little sluggish. My last 4 sets of one-handed swings weren't that powerful but my grip felt really strong so I never felt I would lose the kettlebell.

During TGUs, I started developing a deep muscle cramp in my right calf. Based on anatomy pictures, I believe the cramp was occuring in the soleus muscle. It didn't totally prevent me from training and I was able to stretch out between sets but it did make training rather uncomfortable. I did wake up this morning very thirsty so I'm thinking that was a contributing factor. I didn't get much water into my body yesterday.
 
12/12/17

EDG Cycle

Time: 44:26 (mins:sec)
Distance: 15.05 Miles

Avg. Power: 165 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.32 MPH

Max Power: 304 Watts
Max RPM: 107 RPM
Max Speed: 25.78 MPH

Notes: Interval training. A few 3 mins sets on, then 90 secs rest. Then a few 2 min sets on, 1 min rest.
 
12/13/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L, 10R, 10L) x2

5x1 TGU (36 kg)

Notes: I didn't feel very well rested but I had a shot of espresso and some pre-workout mix before going to the gym. Also during my warmup sets my right knee area was feeling tight but I was able to loosen it up before my swing sets.

Overall, this session went very well despite on how I felt coming in. All my swing sets were strong and I never felt my grip weakening. Plus TGUs were mostly solid.
 
Last edited:
12/14/17

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

10x10 two-handed kettlebell swings (24 kg) - Eccentric swings.

1x1 TGU (24 kg) - 10 second holds in each position
2x2 TGU (24 kg)

Notes: I needed a little break today from heavy swings/TGUs. All swings and TGUs were very strong today.
 
12/15/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)

Notes: 1st training doing all one-handed swings at this weight. It went fairly well except the need to take longer breaks in between in sets 7 - 10. TGUs were a little slower today but were still strong.
 
12/16/17

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

10x10 two-handed kettlebell swings (24 kg)

3x2 TGU (24 kg)

Notes: I felt like I needed a break from heavy swings today.
 
12/18/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)

Notes: I noticed my heart rate was rather high today and I was getting dried mucus (aka boogers) in my throat as I breath in through my nose. It made today's training rather uncomfortable. I hope this is not the beginning of a cold coming on. Otherwise, training went fairly well. My 4th right hand swing sets (i.e. 8th swing set) wasn't very strong but I was able to recover for the 5th set.
 
12/19/17

EDG Cycle

Time: 48:00(mins:sec)

Notes: I lost my ride data before I could record it. My heart rate monitor said I burnned about 588 calories. I felt pretty good during the ride. I still felt the beginnings of a possible cold but my body seems to be doing a good job of holding it up.
 
12/20/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)
 
12/21/17

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

10x10 two-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) - 10 second holds in each position
2x2 TGU (24 kg)

Notes: I was feeling worn out from multiple days of harder trainings. I took it easy today.
 
12/23/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)

Notes: My heart rate would spike really high (155 - 165 bpm) after most of the swings and took a while longer for me to recover (<145 bpm). Because I was taking longer to recover from my swings, I had to rush my TGUs. My heart rate was high throughout but it was manageable.
 
12/27/17

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

10x10 two-handed kettlebell swings (24 kg) - eccentric

1x1 TGU (24 kg) - 10 second holds in each position
2x2 TGU (24 kg)

Notes: Slept funny last night and my right oblique muscle was sore so I took it easy. I'm glad I did because the right side was bothering me today.
 
12/28/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)

Notes: The right oblique was still a little sore but I felt like it wouldn't stop me from doing heavy swings and get ups.
 
12/29/17

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

10x10 kettlebell swings (32 kg) - (10R, 10L) x5

5x1 TGU (36 kg)

Notes: I didn't have much energy going into today's training. Despite that, I was still able to do good swings and get ups at what I perceived as 50% power.
 
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