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dnguyen411's Training Log

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9/17/18

EDG Cycle

Time: 34:45 (mins:sec)
Distance: 11.67 miles

Avg. Power: 163 Watts
Avg. RPM: 85 RPMs
Avg. Speed: 20.14 MPH

Max Power: 309 Watts
Max RPM: 117 RPMs
Max Speed: 25.94 MPH

Polar HR Monitor Link - Note: HR monitoring started 5 mins earlier than cycle computer

Notes: Kept my heart rate pretty high this morning with interval training. 15 seconds on, 15 seconds off, 30 seconds on, 30 seconds off, 45 seconds on, 45 seconds off, repeat.
 
9/19/18

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

100 kettlebell swings (24 kg): 10Tx2, 10 Alternating (A) x2, 10Tx2, 10Ax2, 10Tx2.

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

Polar Beat HR Monitor Link

Notes: My goal was to do swings every minute on the minute but I started to falter our after set 6. All two handed swings were done eccentric. The alternating swings were one-handed switching from hand to hand.
 
9/20/18

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

8x10 kettlebell swings (36 kg) - (10R,10L)x4

2x1 TGUs (44 kg)
1x1 Partial TGUs (44 kg) - TL (right) /IP (left)

Polar Beat HR Monitor Link

Notes: I made sure to get my heart rate to get into the low zone 3/high zone 2 before starting each swing set. My heart rate would get into the middle of zone 4 and would take at least a minute or more to recover. Because I have a limited amount of time, I had to stop short of 10 sets of swings.

I was able to get 2 full TGUs today on each side. If I had more time, I could have done at least one more.
 
9/24/18

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

8x10 kettlebell swings (36 kg) - (10R,10L)x2, 10T, 10T, 10R, 10L

4x1 Partial TGUs (44 kg) - IP

Polar Beat HR Monitor Link

Notes: Crappy training day. With my diet being all over the board this past weekend, my training performance suffered. I guess it was some level of activity for my health but still pretty frustrating otherwise.
 
9/25/18

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

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

5x1 TGUs (36 kg)

Polar Beat HR Monitor Link

Notes: I had to get to the office early today so I used the kettlebell instead of jumping into cycle class. Fairly good training session today except my TGUs didn't feel as stable as I would like them. My guess is fatigue started to set in as I got later into the training set.
 
9/26/18

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

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

3x1 TGUs (44 kg) - Note, on the 2nd set on my left side, I got to the lunge position and attempted to stand but didn't feel stable.

Polar Beat HR Monitor Link

Notes: I took extra time today to rest in between swing sets. I also tried to keep my energy usage lower even though I did peak my heart rate into the mid to high zone 4 range.
 
9/28/18

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

8x10 two-handed kettlebell swings (36 kg)

3x1 Partial TGUs (44 kg) - IP, TL, IP

Polar Beat HR Monitor Link

Notes: I had a full day rest yesterday but still didn't feel fully recovered today (or fully awake for that matter).
 
10/1/18

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

5x10 two-handed kettlebell swings (36 kg)

5x1 TGUs (36 kg)

Polar Beat HR Monitor Link

Notes: Not feeling the best this morning but at least I got some activity in.
 
10/2/18

EDG Cycle

Time: 37:03 (mins:sec)
Distance: XX miles

Avg. Power: XXX Watts
Avg. RPM: XX RPMs
Avg. Speed: XXX MPH

Max Power: XXX Watts
Max RPM: XX RPMs
Max Speed: XX MPH

Polar HR Monitor Link

Notes: Whoops, I forgot to record my numbers at the end of my ride. Last I checked, I was averaging 20.1 MPHs. My heart rate stayed fairly high this session even though we weren't doing anything special (i.e. hills, intervals, speed, etc.). Today's ride was a mixture of a few things thrown in with some riding off the seat.
 
10/6/18

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

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

3x1 TGUs (44 kg)
1x1 Partial TGU (44 kg) - IP

Polar Beat HR Monitor Link

Notes: I had plenty of rest going into this session and wasn't rush for time.
 
10/8/18

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

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

1x1 Partial TGU (44 kg) - IP
2x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Not the best session but wasn't bad either. I started running out of energy near around set 7. I didn't have any energy going into TGUs.
 
10/9/18

EDG Cycle

Time: 34:28 (mins:sec)
Distance: 11.68 miles

Avg. Power: 164 Watts
Avg. RPM: 81 RPMs
Avg. Speed: 20.32 MPH

Max Power: 290 Watts
Max RPM: 112 RPMs
Max Speed: 25.34 MPH

Polar HR Monitor Link - Note: HR monitoring started 5 mins earlier than cycle computer

Notes: Pretty good cycle session this morning that kept my heart rate high.
 
10/10/18

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

10x10 one-handed kettlebell swings (24 kg) - (10R, 10L)x5

1x1 TGUs (24 kg) - 5 second holds in each position
2x2 TGUs (24 kg)

Polar Beat HR Monitor Link

Notes: Light kettlebell work today.
 
Update 10/19/2018

I came back from vacation recently but didn't enter my training from the 13th or 18th. Rather than trying to recall what I did, I'm just going to post links to my heart rate stats for those two days.
 
10/20/18

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

8x10 kettlebell swings (36 kg) - (10R, 10L, 10T, 10T)x2

3x1 TGU (44 kg) - R Full/L Full, R Full/L Initial Press, R Initial Press, L Full

Polar Beat HR Monitor Link

Notes: 1st heavy training session since coming back from vacation but limited on time. The one arm swings didn't feel as powerful as before my vacation. I haven't been sleeping the greatest the last couple of nights (i.e. stressing over some home repairs I need to do this weekend).
 
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10/23/18

EDG Cycle

Time: 30:01 (mins:sec)
Distance: 10.3 miles

Avg. Power: 171 Watts
Avg. RPM: 79 RPMs
Avg. Speed: 20.6 MPH

Max Power: 290 Watts
Max RPM: 102 RPMs
Max Speed: 25.3 MPH

Polar HR Monitor Link - Note: HR monitoring started 6 mins earlier than cycle computer

Notes: I was doing some physical labor type work on Sunday and put enough strain on my back that when I went in yesterday (10/22/18), I did not feel it would be safe to do my normal kettlebell training. During the warm-up, I was able to do a couple of sets of goblet squats, bridges, and halos but felt quite a bit of pressure in my lats that didn't feel safe. I ended up doing about 10 mins worth of stretches and foam rolling.

Today I felt better but not 100%. I still ended up doing a pretty good cycling workout. We will see what tomorrow brings to see if I will do kettlebell training tomorrow or not.
 
10/24/18

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

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

1x1 Partial TGU (44 kg) - To Elbow
2x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Swings took a lot out of me today. I think I need to get back on a consistent schedule and watch my diet to make sure I'm getting enough.
 
10/26/18

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

8x10 kettlebell swings (36 kg) - 10Tx8

3x1 TGU (36 kg) - Full, partial, partial

Polar Beat HR Monitor Link

Notes: Just had time today to enter my training (10/29/2018). I don't remember all the details but I know I was still struggling with the weight. I know I decided it was time to deload on both swings and TGUs and rebuild my base strength.
 
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