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dnguyen411's Training Log

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4/23/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x2, 10Tx6

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Today's training lack a lot of energy today. I think it had to do with not eating enough calories yesterday. I went a overboard with food on Saturday so Sunday's meals were limited to lunch and dinner with a banana and protein bar for a snack. I think my body didn't like the lack of calories for today's training.
 
4/25/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x4, 10Tx2

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Good training today. Swings went well. By set 8, I could tell that my one-handed swings were suffering so I switched to two-handed swings to finish. TGUs went fine as well but felt challenging.
 
4/26/18

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

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

4x2 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: I felt worn out this morning so I decided to take it easy.
 
4/27/18

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

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

2x1 TGU (36 kg)
3x1 Initial Press of the TGU (44 kg) - 5 second holds

Polar Beat HR Monitor Link

Notes: I got through all 10 sets of swings single handed today but it was a grind. It took a lot of concentration to will myself through it even though I felt refresh and ready to swing at the beginning of each set. I guess my brain didn't really want to be at the gym this morning.

After my swings, I felt ready to challenge myself with the 44 kg bell. I did two sets at 36 kg to prime my body. I switched over to the 44 kg but didn't have enough power/technique down to push myself up to elbow. The weight felt very heavy and I think I didn't trust myself without losing the bell. After the 1st set at 44 kg, I concentrated on holding the weight for at least 5 seconds. Maybe by working the bell this way my body will start getting use to the weight and will trick my brain into thinking I can get up to elbow.
 
4/29/18

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

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

2x1 TGU (36 kg)
3x1 Initial Press of the TGU (44 kg) - 5 second holds

Polar Beat HR Monitor Link

Notes: Nearly the same training as Friday but I couldn't get my heart rate monitor to sync up with my phone. I had to run the monitor in automatic record mode. Instead, I set my timer to go off EMOTM. I got through 7 sets at this rate but had to take extra rest time after the 7th set and 9th set.

The 5 second holds for the TGUs felt a little easier today.
 
5/3/18

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

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

2x1 TGU (36 kg)
3x1 Initial Press of the TGU (44 kg) - 5 second holds. Maybe a little longer.

Polar Beat HR Monitor Link

Notes: I forgot my HR Monitor today. I thought I left it at home but it turns out I had left it in an unusual place in my car that I forgot about.

Overall, a very good training session today. The first couple sets of swings went by quickly. I had to take more time in between sets after set 4 but was still able to get good swings.

The initial press at 44 kg is still a work in progress. However, it's getting a little easier holding the weight longer than 5 seconds.
 
5/4/18

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

10x10 two-handed kettlebell swings (36 kg)

1x1 TGU (36 kg)
2x2 TGU (16 kg)

Polar Beat HR Monitor Link

Notes: My body didn't feel 100% today but I still wanted to do a challenging workout. I completed all swings strongly two-handed. TGUs were another story. The 1st set at 36 kg felt super heavy and unsafe. I didn't trust myself to continue at that weight. I didn't have the 24 kg close by so I finished the day with the 16 kg bell.
 
5/5/18

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

100 two-handed kettlebell swings (24 kg) - AMSAYC (55, 20, 15, 10)

1x1 TGU (24 kg)
2x2 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Got up to 55 swings in one go before stopping.
 
5/7/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x4, 10T, 6T/2R/2L

2x1 TGU (36 kg)
3x1 Initial Press of the TGU (44 kg) - 5 second holds. Maybe a little longer.

Polar Beat HR Monitor Link

Notes: Today's training lacked a lot of energy. I was feeling worn out after set 3 of swings. The next 7 sets felt like a huge grind. TGUs for the 36 kg sets were also challenging.
 
5/8/18

EDG Cycle

Time: 46:36 (mins:sec) total work; 36:29 class time
Distance: 15.8 Miles; 12.8 Miles

Avg. Power: 167 Watts; 182 Watts
Avg. RPM: 79 RPM; 80 RPM
Avg. Speed: 20.3 MPH; 21.1 MPH

Max Power: 337 Watts
Max RPM: 103 RPM
Max Speed: 26.7 MPH

Polar HR Monitor Link

Notes: I got to the gym early today and spent about 10 mins warming up before class. I had to leave from class early today due to personal reasons. Even though I was working from about 5 or so hours of sleep, my training was very good today. I never felt like I was over doing it even during the points where my heart rate was in zone 4.
 
5/11/18

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

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

2x1 TGU (36 kg)
3x1 Partial TGUs (44 kg) - See Notes

Polar Beat HR Monitor Link

Notes: Today's training was challenging. Swings went well but it took a lot of mental concentration to convince myself prior to each set that I was going to swing the bell fine.

So for the 1st set at 44 kg, I was able to get up to elbow. I was very excited about that. The 2nd set on the right hand side I attempted to get to elbow but I push the bell to far over and lost control and set the bell down hard on my left side. Luckily no body parts in the way but a little scary. After that, I decided just to do the initial press only. So my body is starting to get use to this weight but I still have a while to go before I can do a full TGU.

I'm on travel starting tomorrow for my 10 year wedding anniversary so training will be on a one week hiatus. I did bring some workout clothes for maybe a jog or two but I don't plan on any hard workouts.
 
5/22/18

EDG Cycle

Time: 39:31 (mins:sec)
Distance: 13.7 Miles

Avg. Power: 178 Watts
Avg. RPM: 79 RPM
Avg. Speed: 20.9 MPH

Max Power: 317 Watts
Max RPM: 103 RPM
Max Speed: 26.1 MPH

Polar HR Monitor Link

Notes: Tough cycling session for me. I didn't think one week off from working out would hurt me but it seems it did.
 
5/23/18

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

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

2x1 TGU (36 kg)
3x1 Partial TGUs (44 kg) - Initial press only

Polar Beat HR Monitor Link

Notes: Back to heavy weight training.
 
5/25/18

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

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

2x1 TGU (36 kg)
3x1 Partial TGUs (44 kg) - To elbow on 1R, 1L, 1R; Failed to elbow on 1L; Initial Press 1R, 1L

Polar Beat HR Monitor Link
 
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