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dnguyen411's Training Log

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12/30/17

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

100 two-handed kettlebell swings (24 kg) AMSAYC (40, 25, 15, 20)

3x2 TGU (24 kg)

Notes: I don't practice as many swings as you can (AMSAYC) that often. The common theme on why I need to stop is my grip. If I could strengthen my grip a little more I feel I could hit the 50 reps point.
 
1/3/18

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: Good training session. Swings are getting much better. TGUs are also getting to the point where its getting ingrained. I think if I tested, I could do TGUs within 10 mins.
 
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1/4/18

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: Good training session but feeling wise it didn't feel as good as yesterday. I left my heart rate monitor at home today and had to gage my breaks based on the talk test. I finished swings around the 13 min mark. A couple of my TGUs were a little hairy; one time the bell shifted in my left arm a little but I was able to recover. Another time I had a little trouble going from the bent position to the lunge position (left side). I didn't get to the lunge position the first time but I still felt I could get to that position. I braced my core a little harder and got to the position and finished the exercise just fine. TGUs were finished around the 11 min mark.

Starting tomorrow, I'm going to be out of the country to Vietnam and Japan for a little over 2 weeks. I'm not sure what my access will be for exercise equipment. I know we have a gym the first several days but my plan is to really just take it easy. It is a once in a lifetime vacation after all.
 
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1/23/18

EDG Cycle

Time: 43:29 (mins:sec)
Distance: 14.7 Miles

Avg. Power: 165 Watts
Avg. RPM: 82 RPM
Avg. Speed: 20.3 MPH

Max Power: 342 Watts
Max RPM: 117 RPM
Max Speed: 26.9 MPH

Notes: Back from my overseas vacation. I didn't do any worth while training during this time. I spent one day in the hotel's gym with the minimal free weight equipment they had and did a modified 5x5 Stronglifts type set (Squats, Overhead Press, and Deadlifts). Otherwise, we did a lot of walking moving from place to place.

My goal this week is to ease back into my training routine.
 
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1/24/18

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Notes: Took an "easy" day to ease back into training. Maybe a little too easy as today's workout wasn't very challenging.
 
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1/25/18

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: One of the sucky things about traveling halfway across the globe is recovering from the jetlag. I was already awake at 3:30 AM. I tried to go back to sleep but ended up just getting up and going to the gym by 4:30 AM.

Today's workout was very challenging. I could tell my cardio capacity took a hit as I wasn't recovering as well between sets. I was also feeling the muscle soreness throughout the day in my glutes and shoulders.
 
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1/26/18

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

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

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

Notes: I needed to take an easy day today to recover from yesterday's training. Hopefully by next week I can get back into doing at least 2 to 3 days in a row without taking a easy day.
 
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1/27/18

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

8x10 two-handed kettlebell swings (24 kg)
1x10 alternating one-handed and two-handed swings (24 kg)
1x10 alternating one-handed swings (24 kg)

2x2 TGU (24 kg)
1x1 TGU (24 kg)
 
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1/29/18

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 got through training okay but my grip didn't feel very strong.
 
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1/30/18

EDG Cycle

Time: 39:03 (mins:sec)
Distance: 13.4 Miles

Avg. Power: 160 Watts
Avg. RPM: 87 RPM
Avg. Speed: 20.2 MPH

Max Power: 280 Watts
Max RPM: 123 RPM
Max Speed: 25.1 MPH
 
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2/1/18

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

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

5x1 TGU (36 kg)
 
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2/2/18

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

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

1x1 TGU (36 kg)
4x1 TGU (32 kg)

Notes: Even though I wasn't feeling in the mood to train today, today's session went really well. Today I concentrated on making sure I started swings every min on the min. My heart was racing after set 3 but I was able to maintain good swings even with the short rest time. (Total Swing training time: ~10mins, 22 seconds).

Because I used quite a bit of energy/concentration to do swings this fast, my 1st set of TGUs didn't feel very strong and felt unsafe at 36 kgs. I dropped to 32 kgs for the next 4 sets and was fine.
 
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2/3/18

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

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

5x1 TGU (24 kg)

Notes: Light recovery day
 
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2/5/18

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 day after the Super Bowl. I went to bed late and didn't have the best meals prior to today's training. Swings were okay; my grip was a little iffy in my right hand a few times and a few swings didn't feel very strong. TGUs for my right side were crappy as well with my grip loosening near the end and my wrist starting to bend backwards.
 
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2/6/18

EDG Cycle

Time: 45:21 (mins:sec)
Distance: 16.0 Miles

Avg. Power: 186 Watts
Avg. RPM: 81 RPM
Avg. Speed: 21.2 MPH

Max Power: 440 Watts
Max RPM: 113 RPM
Max Speed: 29.4 MPH

Notes: Very tough workout today with hills and speed but I had plenty of energy. I cut back on the bad for you food and drink yesterday focusing on eating good carbs, fats, and protein. I did treat myself to an ice cream for dessert.
 
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2/7/18

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

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

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

Notes: I needed a recovery day from the last two days of hard training.
 
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2/8/18

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: Training went okay today. I had to take more time in between sets. The last couple of swing sets weren't as snappy as the first eight. It took quite a bit of concentration to do TGUs strongly without the weight pulling my wrist back.
 
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2/10/18

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

6x10 kettlebell swings (32 kg) - (10R, 10L) x5 - Time: 5 Mins

5 or 6 x1 TGU (32 kg) - Time: 9:11 Mins

4x10 two-handed kettlebell swings (36 kg)

Notes: Tested myself today to see where I'm at. Just got absolutely winded by set 4. I stopped after 5 mins and went into TGUs. Finished with heavy two-handed swings.
 
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2/12/18

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

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

5x1 TGU (36 kg)

Notes: I downloaded the Gymboss app on my phone to give myself a timer where I can easily set time intervals. My plan is to start EMOM this week then decrease 5 seconds every week until I reach doing 10x10 swings in under 5 mins.

TGUs: I lost control of the bell during my 4th set in my left hand. From the laying down position to elbow, for some reason my arm did not stay locked and the bell start to fall towards my chest. I caught the bell with my right hand mid fall and set it down. I rested one more minute then did the movement again in that hand with no issue.
 
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2/13/18

EDG Cycle

Time: 42:33 (mins:sec)
Distance: 15.27 Miles

Avg. Power: 192 Watts
Avg. RPM: 80 RPM
Avg. Speed: 21.53 MPH

Max Power: 377 Watts
Max RPM: 120 RPM
Max Speed: 27.86 MPH

Notes: Concentration on speed intervals today. We had a section of time where we did 20 seconds on (i.e. RPM over 100), 10 seconds off for at least 8 times so this was good training for Simple Goal swings.
 
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