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dnguyen411's Training Log

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11/27/18

EDG Cycle

Time: 33:01 (mins:sec)
Distance: 11.2 miles

Avg. Power: 170 Watts
Avg. RPM: 78 RPMs
Avg. Speed: 20.4 MPH

Max Power: 465 Watts
Max RPM: 119 RPMs
Max Speed: 29.9 MPH

Polar HR Monitor Link - Note: HR monitoring started ~4 mins earlier than cycle computer.

Notes: Power and strength ride Tuesday morning.
 
11/28/18

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

10x10 kettlebell swings (32/36 kg) - [(10R, 10L w/32), (10R, 10L w/36)]x2, (10R, 10L w/32)

3x2 Half-TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Heavy bell training.
 
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11/29/18

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

6x1 TGU (36/44 kg)
  • 1st set: Full TGU w/36 kg, right and left side
  • 2nd set: Full TGU w/44 kg, right and left side
  • 3rd set: Full TGU w/36 kg, right and left side
  • 4th set: Half-TGU w/44 kg, right and left side
  • 5th set: Full TGU w/36 kg, right and left side
  • 6th set: Initial Press w 44 kg, right and left side

Polar Beat HR Monitor Link
 
12/4/18

EDG Cycle

Time: 32:01 (mins:sec)
Distance: 10.94 miles

Avg. Power: 166 Watts
Avg. RPM: 83 RPMs
Avg. Speed: 20.49 MPH

Max Power: 251 Watts
Max RPM: 111 RPMs
Max Speed: 24.02 MPH

Polar HR Monitor Link - Note: HR monitoring started ~5 mins earlier than cycle computer.
 
12/6/18

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

5x1 TGU (36 kg) - 5 count pauses in between each position
3x1 Partial TGU (44 kg) - Initial Press

Polar Beat HR Monitor Link

Notes: Concentration on TGUs today. On the 4th set on the right side, I had to set the bell down early right after the lunge back down. For some reason, the bell didn't feel very comfortable and I wasn't confident I could go down normally without getting hurt.
 
12/7/18

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

10x10 kettlebell swings (36 kg) - (10R, 10L)x2, 10T, 10R, 10L, 10Tx3

5x2 Half-TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Heavy bell training. About a week ago, I hurt my right elbow in some way that is affecting my grip strength. When I go to gripping hard in my right hand, it causes an annoying amount of pain up in the elbow. All the research I found say it's a form of tennis elbow. I'm able to do the exercises fairly well but there's enough pain to be annoying. It's worst doing swings versus TGUs.
 
12/8/18

Treadmill Running

Time: 35 mins
Distance: ~2.3 miles
Average Pace: 3.94 MPH
(These numbers are calculated based on running strategy)

Running Strategy: 5 min warm-up at 3 MPHs, then alternating between 6 MPHs for 2 mins and 3 MPHs for 3 mins. About 20 mins in, I switched to 5.5 MPHs for 2 mins and 3 MPHs for 3 mins.

Polar Beat HR Monitor Link

Notes: I'm taking some time off from heavy strength training to allow my tennis elbow in my right arm to heal. My current plan is to do Monday, Thursdays, and Saturdays as treadmill running days, Tuesday is Cycling, and Wednesday, Fridays as "easy" strength training. I'm trying to decide what to do for strength but I don't want to lose too much of my gain from kettlebells.
 
12/9/18

Treadmill Running

Time: 30 mins
Distance: ~2.23 miles
Average Pace: ~4.46 MPH
(These numbers are calculated based on running strategy)

Running Strategy: 5 min warm-up at 3.5 MPHs, then alternating between 6 MPHs for 2.5 mins and 3.5MPHs for 2.5 mins. About 20 mins in, I switched to 5.5 MPHs for 2.5 mins and 3.5 MPHs for 2.5 mins.

Polar Beat HR Monitor Link

Notes: Still easing back into "running shape". My heart rate is still getting up to the zone 4 range after 2.5 mins of faster running
 
12/11/18

EDG Cycle

Time: 30:00 (mins:sec)
Distance: 10.38 miles

Avg. Power: 172 Watts
Avg. RPM: 79 RPMs
Avg. Speed: 20.75 MPH

Max Power: 257 Watts
Max RPM: 102 RPMs
Max Speed: 24.23 MPH

Polar HR Monitor Link

Note: HR Monitoring started ~6 mins earlier than cycle computer.
 
12/12/18

Stronglift 3x5 Session A

1x5 Barbell Back Squat (45 lbs)
1x5 Barbell Back Squat (95 lbs)
3x5 Barbell Back Squat (135 lbs)

1x5 Bench Press (45 lbs)
3x5 Bench Press (100 lbs)

3x5 Bent Barbell Rows (100 lbs)

Polar HR Monitor Link

Notes: I decided to take a break this week from kettlebells and switched it up to doing barbell. I'm definitely not use to barbell anymore and I really didn't enjoy it.
 
12/13/18

Treadmill Running

Time: 30 mins
Distance: ~2.16 miles
Average Pace: ~4.4 MPH

Running Strategy: 5 min warm-up at 3.5 MPHs, then alternating between 6 MPHs for 3 mins and 3.5MPHs for 2 mins. About 20 mins in, I switched to 5.5 MPHs for 3 mins and 3.5 MPHs for 2 mins.

Polar Beat HR Monitor Link
 
12/15/18

Treadmill Running

Time: 35 mins
Distance: ~2.6 miles
Average Pace: ~4.5 MPH

Running Strategy: 5 min warm-up at 3.5 MPHs, then alternating between 6 MPHs for 3 mins and 3.5MPHs for 2 mins. About 20 mins in, I switched to 5.5 MPHs for 3 mins and 3.5 MPHs for 2 mins.

Polar Beat HR Monitor Link
 
12/17/18

Treadmill Running

Time: 30 mins
Distance: ~2.27 miles
Average Pace: ~4.6 MPH

Running Strategy: 5 min warm-up at 3.5 MPHs, then alternating between 6 MPHs for 3.25 mins and 3.5MPHs for 1.75 mins. About 20 mins in, I switched to 6 MPHs for 3 mins and 3.5 MPHs for 2 mins. At the 25 min point, I shortened it even more and did 6 MPHs for 2 mins and 3.5 MPHs for 3 mins.

Polar Beat HR Monitor Link
 
12/18/18

EDG Cycle

Time: 31:01 (mins:sec)
Distance: 10.69 miles

Avg. Power: 172 Watts
Avg. RPM: 81 RPMs
Avg. Speed: 20.68 MPH

Max Power: 328 Watts
Max RPM: 116 RPMs
Max Speed: 26.51 MPH

Polar HR Monitor Link

Note: HR Monitoring started ~3 mins earlier than cycle computer.
 
12/19/18

3x5 Prying Goblet Squats (16 kg) (no bicep curls)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-handedkettlebell swings (24 kg)

5x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Did light kettlebell work. My tennis elbow symptoms were light but I didn't want to push too hard while recovering. I don't think the light kettlebell weight affected the tennis elbow symptoms even more.
 
I guess an update since I haven't posted in awhile: I'm still working on recovering from tennis elbow symptoms in my right arm. I've been doing light kettlebell S&S (24 kg), treadmill running, and cycling.

The tennis elbow is getting better but there will still be some time during the day where the elbow feels sore. I'm hoping by February to get back to working on heavy kettlebell training again.
 
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