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dnguyen411's Training Log

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10/27/18

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

8x10 kettlebell swings (32 kg) - (10R, 10L)x4

3x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb)

Polar Beat HR Monitor Link

Notes: I didn't have enough time to complete a full 10 sets of swings and 5 sets of TGUs. However, the deload went really well.

*For the added weights, I used two 4 lb sand ankle weights that normally wrap around your arm/leg with a velcro strap. I added the weights to each side of the handle to balance the weight. I keep forgetting to take pictures but I'll add a picture soon.
 
Last edited:
10/29/18

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

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

5x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb)

Polar Beat HR Monitor Link

Notes: Training went well today but took a lot longer than I planned. I ended up spending a little over 40 mins total.
 
10/30/18

EDG Cycle

Time: 35:02 (mins:sec)
Distance: 12.0 miles

Avg. Power: 170 Watts
Avg. RPM: 77 RPMs
Avg. Speed: 20.5 MPH

Max Power: 346 Watts
Max RPM: 106 RPMs
Max Speed: 27.0 MPH

Polar HR Monitor Link - Note: HR monitoring started 2 mins earlier than cycle computer
 
10/31/18

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

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

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

Polar Beat HR Monitor Link

Notes: Light kettlebell work today.
 
11/3/18

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

10x10 kettlebell swings (32 kg) - 10Tx10

5x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb) - Full, IPx4

Polar Beat HR Monitor Link

Notes: During the warm-up, my left leg started to hurt. It's hard to explain but it's in the back of my leg behind the knee area. Swings went fine but I didn't feel too comfortable with TGUs
 
11/5/18

No training today. In addition to my left leg issue, now I'm experiencing some minor pain in the back of my shoulder. I'm not sure what caused any of this but boy I'm a mess.
 
11/6/18

EDG Cycle

Time: 30:01 (mins:sec)
Distance: 10.1 miles

Avg. Power: 164 Watts
Avg. RPM: 76 RPMs
Avg. Speed: 20.3 MPH

Max Power: 312 Watts
Max RPM: 96 RPMs
Max Speed: 26.0 MPH

Polar HR Monitor Link - Note: HR monitoring started 5 mins earlier than cycle computer.
 
11/7/18

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

4x10 kettlebell swings (32 kg) - 10R, 10L, 10R, 10L
4x10 kettlebell swings (36 kg) - 10Tx4

3x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb)

Polar Beat HR Monitor Link

Notes: Still feeling the effects of my left leg issue and shoulder but not as bad.
 
11/10/18

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

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

3x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb) - Could have done more but ran out of time.

Polar Beat HR Monitor Link
 
11/12/18

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

10x10 kettlebell swings (24 kg) - (10T, 10T, 10R, 10L)x2, 10T, 10T

4x1 TGU (36 kg + 8 lb weights added* = ~40 kg/87 lb)

Polar Beat HR Monitor Link

Notes: I wanted to try and get more TGUs in before I have to leave for work. It didn't go exactly as planned but I did get 4 out of 5 sets in on each side.
 
11/13/18

EDG Cycle

Time: 30:24 (mins:sec)
Distance: 10.4 miles

Avg. Power: 170 Watts
Avg. RPM: 80 RPMs
Avg. Speed: 20.53 MPH

Max Power: 385 Watts
Max RPM: 113 RPMs
Max Speed: 28.07 MPH

Polar HR Monitor Link - Note: HR monitoring started ~3 mins earlier than cycle computer.
 
11/14/18

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

12x10 kettlebell swings (Alternating 32 and 36 kg) - ((10R, 10L w/32), (10R, 10L w/36))x2, (10R, 10L w/32), 10Tx2 w/36.

Polar Beat HR Monitor Link

Notes: Concentrated on swings only today with reincorporating the 36 kg into my practice.
 
11/20/18

EDG Cycle

Time: 33:32 (mins:sec)
Distance: 11.23 miles

Avg. Power: 161 Watts
Avg. RPM: 85 RPMs
Avg. Speed: 20.1 MPH

Max Power: 276 Watts
Max RPM: 116 RPMs
Max Speed: 24.88 MPH

Polar HR Monitor Link - Note: HR monitoring started ~5 mins earlier than cycle computer.
 
11/24/18

After Thanksgiving Day workout. The hotel we're staying at didn't have any dumbells. The weight machine was a cable based system connected to weights. Rather than doing strength, I decided to jog on the treadmill. It felt pretty good at the time but the next couple of days was tough as my calves weren't used to the running anymore (i.e. DOMS for a few days).

Polar Beat HR Monitor Link
 
11/26/18

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

10x10 kettlebell swings (24 kg)

5x1 TGU (24 kg) -

Polar Beat HR Monitor Link

Notes: Took it easy Monday as the DOMS in my calves was affecting me. I was able to mostly work out the soreness during the exercise but didn't feel "strong" to do heavy weight.
 
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