Simple training log

JonC

Double-Digit Post Count
Decided to start an online log, I've been tracking separately but thought it would be good for my motivation to post some here.

Me: 38 year old male, 6'4", 205lbs. Was a runner in HS/College but burned out and switched to the gym to maintain fitness and build strength with weights. Last decade has been hit-or-miss with training in general, some periods of yoga or weights, dabbled with kettlebells. Mostly nothing in the last year or two, though I do ski all winter long. Once I stopped running my weight usually hovered around 180 but I jumped on the scale recently and had a shock at 205lbs with associated softness around the midsection (Dad bod?). Definitely a combination of my high metabolism slowing down, which I never thought would happen, and lack of working out. Time to get serious again and get back into shape.

I've read a few of Pavel's books, partially followed ROP in the past, and thought the latest Simple & Sinister program was a great fit for somebody who has minimal equipment at home. It seems to have a good balance of strength and conditioning. It's also simple enough to stay on and progress for a long time. I've read a ton of articles and threads about the program and various tips. I picked up a heart rate monitor help track and rest long enough between sets.

Goals:
- Simple standard
- drop weight to 190lbs

Plan:
S&S 5 days a week, weekends off
Supplement with running occasionally but not ready to begin a serious running program yet

I travel for work about 1 week/month so need to figure out substitute workouts when away.

Equipment:
I currently own a 16kg and 24kg kettlebell.

I will post my log for the last month and then catch up to new days.
 

JonC

Double-Digit Post Count
4/2/18

Warmup:
Goblet squat 3x5, 16kg
Halo 3x5, 16kg

Workout
KB swing 5x15, 16kg 2-handed
KB press ladder 5x5, 16kg

Weight: 203lbs (already down a little from last week)

Notes: first few workouts were just getting the feel of KBs back, obviously not the S&S program. Worked out a few days previous week. This was the first workout I wrote down.
 

JonC

Double-Digit Post Count
4/3/18

Warmup:
Goblet squat 3x5, 16kg
Halo 3x5, 16kg

Workout:
KB swing 5x15, 16kg 2-handed
KB press ladder 5x5, 16kg
 

JonC

Double-Digit Post Count
4/4/18

Warmup:
Goblet squat 3x5, 16kg
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2-handed
KB getup 1x5, 16kg

Notes:
First Simple and Sinister workout day, decided to start with 16kg, feels hard, especially the getups. Never done getups with weight before.
 
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JonC

Double-Digit Post Count
4/5/18

Warmup:
Goblet squat 3x5, 16kg
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2-handed, mixed in 1 set L+R 1-handed
KB getup 1x5, 16kg

The 1-handed set was definitely harder but I need to eventually get to all 1-handed sets. I decided to go with 10x10 2-handed and progress to 1-handed rather than starting with fewer reps and progressing up to 10.
 
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JonC

Double-Digit Post Count
4/6/18

Warmup:
Goblet squat 3x5, 16kg
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2-handed, mixed in 2 sets L+R 1-handed (2, 2, 1, 1, 2)
KB getup 1x5, 16kg

Started using HR monitor today.
Polar Flow

Heartrate:
Min - 88
Max - 157
Avg - 129
Duration: 27:28
 

JonC

Double-Digit Post Count
4/9/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2-handed, mixed in 2 sets L+R 1-handed (2, 2, 1, 1, 2)
KB getup 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 89
Max - 154
Avg - 129
Duration: 40:24

Weight:
201 lbs

Notes:
Weight down more this week, possibly due to the regular exercise schedule. Added hip bridge to warmups to make sure I'm loose for the swings. Overall workout took a little longer, focusing on make sure I rest enough between sets. Still trying to figure out the right HR to hit before I start next set.
 

JonC

Double-Digit Post Count
4/10/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2 sets 2-handed, 3 sets L+R 1-handed (2, 1, 1, 1, 2)
KB getup 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 81
Max - 162
Avg - 130
Duration: 45:31

Notes:
I start my swings with left hand first and TGU with right hand first. I'm left-handed so felt starting on the strong side for TGU and finishing with stronger side would be better. Starting swings on left just felt natural. HR peaked a little higher today for some reason.
 

JonC

Double-Digit Post Count
4/11/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 2 sets 2-handed, 8 sets L+R 1-handed (2H, 2H, L, R, L, R, L, R, L, R)
KB getup 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 71
Max - 153
Avg - 124
Duration: 46:58

Notes:
Clarifying notation in swing set counts, I do the full 10 sets, if it's 2-handed I do 2 sets in a row, if 1-handed I do left, rest, then right.
 

JonC

Double-Digit Post Count
4/12/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
KB swing 10x10, 16kg 1 sets L+R 1-handed (2H, 2H, 2H, 2H, L, R, 2H, 2H, 2H, 2H)
KB getup 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 94
Max - 158
Avg - 128
Duration: 47:37
 

JonC

Double-Digit Post Count
4/13/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
Swing 10x10, 16kg all sets 2-handed
TGU 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 76
Max - 157
Avg - 126
Duration: 35:37

Notes:
Friday, didn't feel like pushing things so stuck to 2H swings.
 

JonC

Double-Digit Post Count
4/18/18

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
Swing 10x10, 16kg, 6 sets 1-handed pattern (2H, 2H, L, R, L, R, L, R, 2H, 2H)
TGU 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 88
Max - 153
Avg - 129
Duration: 41:30

Notes:
Back home and on track.
 

JonC

Double-Digit Post Count
4/20/18

No workout yesterday, busy day at work and went out afterward.

Warmup:
Goblet squat 3x5, 16kg
Hip Bridge 3x5
Halo 3x5, 16kg

Workout:
Swing 10x10, 16kg, all sets 1-handed
TGU 1x5, 16kg

Session analysis - Polar Flow

Heartrate:
Min - 85
Max - 156
Avg - 125
Duration: 1:01:58

Notes:
Since I missed yesterday I went harder today, did all the swings 1-handed. Also got interrupted during training so had a 10 min break between swings/getups.
 

JonC

Double-Digit Post Count
4/23/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, 3 sets L+R 1-handed in pattern (2, 2, 1, 1, 1)
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Min - 79
Max - 157
Avg - 122
Duration: 40:00

Notes:
Felt good today, during swings HR stayed under 145
 

JonC

Double-Digit Post Count
4/25/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 2-handed
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Min - 84
Max - 154
Avg - 123
Duration: 46:52

Weight:
203lbs

Notes:
Decided to take it easy today and just do 2-handed swings. Also weighed in and back up to 203. Not sure why, probably due to some travel last week with poor eating/drinking habits while away and again over the weekend. I'm not really focusing on diet yet just keeping going with the workouts. Some of my pants are definitely too tight in the waist so I may need to watch my calories to get down a bit.
 

JonC

Double-Digit Post Count
4/26/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, 4 sets L+R 1-handed pattern (2, 1, 1, 1, 1)
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Min - 81
Max - 154
Avg - 121
Duration: 38:37
 

JonC

Double-Digit Post Count
4/27/18

Test Day

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 1-handed, decreased rest periods to meet 5-minute target
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Min - 84
Max - 176
Avg - 134
Duration: 30:00

Notes:
Wow that was a challenge! I did the swings 10L, switch hands, 10R then rest to the minute which meant 20 in a row. I later read that was incorrect and I should have done 10L, rest to the 30s then 10R, rest to the 30s, repeat. I will try that pattern next time. Sets of 10 take me about 20 seconds which will not be much rest. I also rested 2 minutes before the TGU since my heart was still racing, I did complete the TGU in 10 minutes. Also kept HR monitor on after workout until I was back down to a normal range to see how long that would take. Overall I feel good about it, I'm traveling next week so unsure what type of workout sessions I will have until I return.
 
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