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dnguyen411's Training Log

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7/25/18

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
2x2 TGU (24 kg)
1x1 TGU (24 kg) - 5 second holds

Polar Beat HR Monitor Link

Notes: Light kettlebell training. I didn't feel like I had the energy and time to give it my all for the heavy bell.
 
7/26/18

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

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

5x1 Partial TGUs (44 kg) - USx4, IP

Polar Beat HR Monitor Link

Notes: Very good training session today. I spent a quite a bit of time resting in between sets of swings to make sure each set was strong and crisp. The same thing for TGUs even though I was running out of time.
 
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7/28/18

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

100 two-handed kettlebell swings (24 kg) AMSAYC: 60, 25, 15

5x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: I didn't forget my chalk this time and was able to get up to 60 strong swings. I might have been able to sneak in a few more but I was losing my grip.
 
7/30/18

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

10x10 kettlebell swings (36 kg) - Pattern: 10R, 10L, 10Tx8

4x1 Partial TGUs (44 kg) - US, IP, US, IP
1x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Well... it was a training day but not a very good one. I just felt lethargic and not really into it this morning.
 
8/1/18

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

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

5x1 Partial TGUs (44 kg) - US, US, US, IP, IP

Polar Beat HR Monitor Link

Notes: I felt very energized this morning. I got through 6 set of swings with lots of energy. The last 4 sets were good but not as energetic. The partial TGUs are getting stronger. I'm able to get to the upright sit position fairly consistently. But like in swings, my energy levels diminish over time and didn't feel confident/strong enough to get to at least to elbow.
 
8/3/18

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

10x10 kettlebell swings (24 kg) - Pattern: 10Tx10

5x1 Partial TGUs (44 kg) - US, US, IP*/IP, US/IP, IP

Polar Beat HR Monitor Link

Notes: The 36 kg bell was missing from the rack this morning. I didn't have much time to dilly-dally so I proceeded with the 24 kg bell with swings EMOM eccentric. I did have to take a little extra time after the 7th set as my heart rate had been in Zone 4 for longer than my body wanted to handle this morning. TGUs went okay. During the 3rd set on my right side, I was going up to elbow when the weight felt like it shifted and I had to drop the bell.
 
8/6/18

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

12x10 kettlebell swings (24 kg) - Pattern: (10R, 10L)x6

3x2 TGUs (24 kg)

Polar Beat HR Monitor Link

Notes: Decided to do light kettlebell training today. Increased the volume on each of the exercises and really concentrated on practicing my form.
 
8/7/18

EDG Cycle

Time: 41:44 (mins:sec)
Distance: 13.44 miles

Avg. Power: ***
Avg. RPM: ***
Avg. Speed: 20.3 MPH

Max Power: ***
Max RPM: ***
Max Speed: ***

Polar HR Monitor Link

Notes: Whoops... forgot to take a picture of my stats before leaving class. Overall, the class went well and I felt like I kept a pretty good pace. Last I looked, my average MPH was around 20.3. The numbers above are based on that memory.

Edit: Corrected info above. I started the bike clock 2 mins into the start of my HRM time. So really it was about 39:44 of actual workout time.
 
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8/8/18

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

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

5x1 Partial TGUs (44 kg) - IP, IP, US, IP, US

Polar Beat HR Monitor Link

Notes: My dog woke me up at 3:30 AM with some breathing issues. We had to put her on a special diet and include multivitamins and other medicines for early stage renal disease. She's 14 so it's not totally unexpected in older dogs but still stressful. I'm not sure what's she reacting to but this is the 2nd night in a row she's woke us up early.

I couldn't fall back asleep after dealing with the problem. I got up and went to the gym a little before 5 AM but just didn't feel the training was very productive. It was basically a "stamp the card" kind of training session today.
 
8/10/18

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

10x10 kettlebell swings (24 kg) - Pattern: 10Tx10 EMOM

1x1 TGU (24 kg) - 10 second holds
2x2 TGUs (24 kg)

Polar Beat HR Monitor Link

Notes: I left my HRM at home. I was also feeling pretty sore in the abs area this morning. I'm not 100% sure why. So light kettlebell training today.
 
8/11/18

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

5x1 Partial TGUs (44 kg) - US, High Bridge (HB), US, US, IP
2x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Concentrated on doing heavy TGUs today. During my 2nd set, I felt comfortable enough to get to push up and get into the High Bridge position.

Another note, I switched shoes today from my old trusty Chuck Taylors to Feiyue. Two things I noticed right away were the soles were much thinner on the Feiyue and I could definitely feel more or the floor but the way the shoes bend for my lunges in the TGUs felt very different. I can't quite put my finger on explaining the difference but it threw me off. I wanted to do more full TGUs to practice but ran out of time.
 
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8/14/18

EDG Cycle

Time: 36:31 (mins:sec)
Distance: 11.8 miles

Avg. Power: 148 Watts
Avg. RPM: 80 RPMs
Avg. Speed: 19.4 MPH

Max Power: 249 Watts
Max RPM: 107 RPMs
Max Speed: 23.9 MPH

Polar HR Monitor Link

Notes: The focus of today's class was intervals. Four 3 min intervals and two 2.5 min intervals was what I completed before leaving class to get home and ready for work.
 
8/16/18

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

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

5x1 Partial TGUs (44 kg) - IP, US, HB, HB, HB

Polar Beat HR Monitor Link

Notes: Woke up about a 1/2 hour earlier than usual this morning as I heard my dog stirring. I usually have a shot of espresso in the morning but couldn't today as I have a fasting blood test later this morning for glucose, cholesterol, etc. My energy level for swings wasn't the best but I got through them. I took plenty of time during TGUs so I could get to at least the upright sit or high bridge. However, the 1st set didn't happen that way as I was still recovering from swings.
 
8/18/18

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

100 two-handed kettlebell swings (24 kg) AMSAYC: 60, 20, 20

2x1 TGU (24 kg) - 5 second holds
1x2 TGU (24 kg)
1x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Up to 60 AMSAYC. At this point, it seems stamina is my limiting factor followed by grip.
 
8/20/18

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

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

4x1 Partial TGUs (44 kg) - IP, HB, IP, HB/IP

Polar Beat HR Monitor Link

Notes: Ran out of time to finish TGUs but a pretty good training session today.
 
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