all posts post new thread

dnguyen411's Training Log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
3/24/18

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

10x10 kettlebell swings (36 kg) - Pattern: 10R, 10L, 10R, 10L, 10T, 10T, 5R/5L, 5L/5R, 10T, 10T,

3x1 TGU (36 kg)
1x2 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Really tough training today. I went in with some back stiffness. I thought I was pretty good and loose after the warm-up but I had a hard time with both the swings and get-ups.
 
3/26/18

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

100 kettlebell swings (36 kg) - Mixed pattern of two-handed and one-handed... mostly two-handed swings.

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Man, my energy level was really weak today. I had a really hard time getting good one-handed swings. I ended up doing some sets where I would start two-handed, switch to a one-handed swing for at least two times on each arm, then go back to two-handed swings.

Energy level, (i.e. lack of energy level) continued to TGUs. Took some mental willpower to convince myself to finish all 5 sets with the 36 kg bell.

Maybe the swing/TGUs volume is getting to me or something external like sleep, diet, stress, etc. I can't pinpoint it but it's rather annoying.
 
3/27/18

EDG Cycle

Time: 37:54 (mins:sec)
Distance: 13.18 Miles

Avg. Power: 176.61 Watts
Avg. RPM: 81 RPM
Avg. Speed: 20.87 MPH

Max Power: 278 Watts
Max RPM: 113 RPM
Max Speed: 24.95 MPH

Polar HR Monitor Link

Notes: Actual cycling work starts about 9 mins into when I started my heart rate monitor. The info above reflects this. I was able to get in pretty early this morning and spent the first several mins cycling fairly light.

We had a substitute instructor today. The way she runs the class is different than the normal instructor but I still got a good cycling session in.
 
3/29/18

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

10x10 one-handed kettlebell swings (36 kg) - Pattern: (5R/5L, 5L,5R)x5

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: I decided to go back to 5 swings on each side for each set as my energy and intensity level to maintain good swings was better under this scheme. I may have to stick with this for awhile since I'm working on a weight cut right now. I'm trying to keep my protein levels high but the abstinence from beer can be down right annoying after a hard days work.
 
3/30/18

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)

Polar Beat HR Monitor Link

Notes: Light training day
 
4/1/18

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

10x10 kettlebell swings (36 kg) - Pattern: (5R/5L, 5L,5R)x3, 10T x4

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: No fooling... my Wife and I got up early this morning to get a workout in. Swings went well except that I felt like my one-handed grip would fail me after the 6th set. I switched to two-handed swings for the remaining 40 reps. I felt tired during TGUs but was able to complete them.
 
4/2/18

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

10x10 kettlebell swings (36 kg) - Pattern: (5R/5L, 5L,5R)x4, 10T x2

3x1 TGU (36 kg)
2x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Swings went well except I ran out of steam after the 7th set. I was making sure my heart rate was in zone 3 prior to starting each set but by the 7th set I was still tired in that range. My TGU performance was also affected. It took a lot of effort just to even get through 3 sets at the higher weight. My 3rd set was very shaky in both arms so I decided to go down to the 24 kg to finish off my training for the day.
 
4/3/18

EDG Cycle

Time: 40:51 (mins:sec)
Distance: 14.05 Miles

Avg. Power: 172 Watts
Avg. RPM: 82 RPM
Avg. Speed: 20.64 MPH

Max Power: 329 Watts
Max RPM: 125 RPM
Max Speed: 26.83 MPH

Polar HR Monitor Link

Notes: Good but tiring cycle session today.
 
4/7/18

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

100 two-handed kettlebell swings (24 kg) - AMSAYC (50, 25, 20, 5)

5x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Got up to 50 swings in a roll before stopping. Heart rate shot up big time (173 BPM).
 
4/9/18

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

10x10 kettlebell swings (36 kg) - Pattern: (5R/5L, 5L,5R)x5

2x1 TGU (36 kg)
3x1 Initial Press of the TGU. Hold for 3 to 5 seconds (44 kg)

Polar Beat HR Monitor Link

Notes: Swings went okay today. My grip didn't feel very strong today but I was able to maintain it enough to get through the exercises.

I decided to see where I was at for jumping up to the 44 kg for TGUs. I did the initial press for 3 sets with the goal of holding it up for several seconds. It went better than I expected. The bell definitely feels a lot heavier than I'm use to. Then again, 32 kg and 36 kg bells use to feel impossible to do the TGU.
 
4/12/18

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

10x10 kettlebell swings (36 kg) - Pattern: (5R/5L, 5L,5R)x5

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: I had a groupon for a DEXA Body Composition test which requires that I complete no exercise prior to the test. I wasn't quite sure how far in advance I couldn't exercise but I figured if I didn't work out in the morning that the DEXA scan will still be accurate. The scan was very enlightening. I found out that my handheld body fat tool was off by at least 5 percentage points (i.e. it recorded me with 5 points less than the DEXA scan). I really thought I was close to 15%. It turns out I'm at about 23%. I going to continue to go towards a cut weight of 178 lbs; that should get me around 20% body fat. 20% is not exactly where I wanted to be at the end of this cut but it's a reasonable amount of weight loss in a short amount of time. Unless I gain muscle mass, I would have to drop down to about 167 lbs to be at the 15% I wanted to be at. Its a little discouraging knowing that I still have a ways to go but on the other hand, at least I now have a better idea of where I'm at.

In today's training news, today's training went well but I had to take some extra time near the end of the swing sets and in between TGU sets.
 
4/17/18

EDG Cycle

Time: 45:01 (mins:sec)
Distance: 14.5 Miles

Avg. Power: 148 Watts
Avg. RPM: 79 RPM
Avg. Speed: 19.4 MPH

Max Power: 503 Watts
Max RPM: 138 RPM
Max Speed: 30.7 MPH

Polar HR Monitor Link

Notes: Pace was a little slower today but we did get in some very hard speed intervals.
 
4/19/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x3, 10T, 10T, 10R, 10L

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: I got up earlier than usual to go to the gym this morning. Some work anxiety type stuff kept me from getting a goods night sleep. Swings went well for the first 6 sets one handed. I felt slower during the last 4 sets but made sure my heart rate was low enough before I started each set.

The energy I expended during swings made the TGUs tougher than usual but I got through the sets without any issues.
 
4/20/18

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

5x10 two-handed kettlebell swings (44 kg)
5x10 two-handed kettlebell swings (32 kg)

5x1 TGU (32 kg)

Polar Beat HR Monitor Link

Notes: During the day yesterday, I was experiencing a bad krink on the left side of my neck. I'm not 100% sure what caused it but yesterday's training was challenging and I wonder if either a bad swing or bad positioning during the TGUs pulled it a weird direction momentarially.

I decided to layoff on doing one-handed swings today but I still wanted a good challenge as my lower body felt really good. The 44 kg bell was the answer. The swings were heavy and challenging but I was able to get good strong swings through all 5 sets. My grip was definitely being challenged where I felt if I did anymore sets pass 5 I may start breaking a callus. I dropped to the 32 kg to finish.

TGUs went fine and "easy" since my current working weight is 36 kg.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom