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dnguyen411's Training Log

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Steve Freides said:
Try, instead, increasing the TUT (time under tension) with 24 kg by doing two reps at a time per side. (If this feels like too much, start with two per side with 16 kg.)

-S-
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Should I bring the weight down to rest in-between the two reps or keep my arm under tension the entire time?
 
6/20/16

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

10x10 one-handed kettlebell swings (24 kg) - The 36 kg bell was no where to be found this morning. I didn't see a gym trainer and I didn't have enough time to look for it.

5x1 TGU (60 lb dumbbell) (Left & Right)
 
Lower until your back is on the floor but your arm is still straight, and go up again from there.

Be careful - I'd try it with a 16 kg the first time.

-S-
 
6/21/16

Early morning Evolution Cycle Class. (Spin Bike)

Time: 54:28 (Min:Sec)
Distance: 19.1 Miles

Average Speed: 21.1 MPH
Average RPM: 75 RPM
Average Watts: 185 Watts

Max Speed: 31.1 MPH
Max RPM: 114 RPM
Max Watts: 523 Watts
 
6/22/16

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

10x10 one-handed kettlebell swings (24 kg) - The 36 kg bell was still no where to be found this morning. I left a note with the staff. Hopefully no one stole it from the gym.

1x1 TGU (24 kg) (Left & Right) - I did one set to see how I felt about doing 2 reps in a row. I think I could've done it but better safe than sorry...
2x2 TGU (16 kg) (Left & Right) - Took @Steve Freides advice and spent more time under load. It was somewhat challenging as I'm not use to going back up after going down. I think I'll spend several more sessions doing it this way.
 
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6/23/16

Morning Jog (Recorded from MapMyRun app):
Distance: 2.46 miles
Time: 24:43
Avg. Pace: 10:01 min/mile

Splits:
Mile 1: 9:55
Mile 2: 10:10
Mile 2.46: 9:59
 
6/24/16

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

10x10 two-handed kettlebell swings (36 kg) - The 36 kg bell was found and was in it's home this morning. The weight felt really heavy carrying it to my training area but felt alright doing swings. Sets 8-10 were tough mentally going into them as I was tempted to go to the 24 kg bell, but I used the 36 kg anyway. I think I need more time at this weight to be confident with it.

1x1 TGU (24 kg) (Left & Right)
2x2 TGU (16 kg) (Left & Right)
 
6/25/16

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

6x10 two-handed eccentric kettlebell swings (24 kg) - Was a little tired and sore from yesterday's workout plus helping a friend move. Climbed many steps yesterday bringing tables/chairs into his basement plus several mattresses.

2x20 two-handed kettlebell swings (24 kg) - decided after the 6th set (above) to see how well I would do swinging longer than 10 reps. It was my 1st time doing this with a heavier kettlebell. It definitely was a challenge after 10 reps; the last 10 were tiring.

1x1 TGU (24 kg) (Left & Right)
2x2 TGU (16 kg) (Left & Right)
 
Note: I've been on a "Stay-cation" at home from 6/27 - 7/6 but been neglectful on recording my workouts.

6/27/16

Morning Jog (Recorded from MapMyRun app):
Distance: 2.49 miles
Time: 26:32
Avg. Pace: 10:38 min/mile

Splits:
Mile 1: 10:05
Mile 2: 10:46
Mile 2.49: 11:19
 
6/29/16

Workouted with my Wife at her 1 hour fitness class (Lifebarre) she takes at the gym. This class was a coordinated class with bodyweight exercises, stretches, and some light weight work. Prior to this class, we had enough time for me to fit in a kettlebell practice with a 16 kg.

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

10x10 one-handed kettlebell swings (16 kg)
1x1 TGU (16 kg) (Left & Right)
2x2 TGU (16 kg) (Left & Right)
 
6/30/16

Morning Jog with my Wife (Recorded from MapMyRun app):
Distance: 3.16
Time: 45:40
Avg. Pace: 14:27 min/mile

Splits:
Mile 1: 14:23
Mile 2: 14:35
Mile 3: 14:26
Mile 3.16: 14:11

This isn't my normal pace as my Wife is a slower runner but it was nice to run with her that morning.
 
7/4/16

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

10x10 one-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) (Left & Right)
2x2 TGU (16 kg) (Left & Right)
 
7/7/16

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

10x10 two-handed kettlebell swings (36 kg)

1x1 TGU (24 kg) (Left & Right)
1x2 TGU (16 kg) (Left & Right)
1x2 TGU (24 kg) (Left & Right) - Very Tough
 
7/9/16

2x5 Prying Goblet Squats (16 kg)
2x5 Bridges
2x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) (Left & Right)
 
7/12/16

Evolution Cycle
Time: 44 mins
Distance: 15.3 miles

Avg. Power: 181 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.9 MPH

Max Power: 391 Watts
Max RPM: 111 RPM
Max Speed: 28.2 MPH
 
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7/13/16

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

10x10 two-handed kettlebell swings (36 kg)

5x1 TGU (24 kg) (Left & Right)
 
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7/15/16

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

10x10 one-handed kettlebell swings (24 kg)

3x1 TGU (24 kg)
1x2 TGU (16 kg)
 
7/18/16

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

10x10 one-handed kettlebell swings (24 kg) - I forgot my chalk today so the grip was pretty challenging.

3x1 TGU (24 kg)
1x2 TGU (16 kg)
 
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