Day 18: Weights & Speed

Tell me not to combine double session in one go again. I left home 3pm and came back from training nearing to 8pm. Five hours of training and I’m totally shagged now

My knees are pretty banged and bruised and I do hope tomorrow I won’t ache as much. Despite a long lasting workout, I’m glad I managed to complete it

The weeks training with the only item left of the plan would be speed endurance. I shall see in the evening if I’m up for it, if the legs are still fresh. If not I’ll just rest for Saturday

Type Workout: Weights (Around 2 hours)

1. Jump (Olympic Bar) 3×13 of 60kg, 60kg, 60kg
2. Bench Press (Olympic Bar) 50kg, 50kg, 50kg
3. Hamstring (Machine) 3×13 of 105lbs, 115lbs, 125lbs
4. Pull Down (Machine) 3×13 of 110lbs, 120lbs, 130lbs
5. Punchup Shoulder (Dumbell) 3×13 5.5kg
6. Inclined Abs front + back (with 20kg Weights) 3×25
7. Lie down + Leg pushout (with 15kg Weights) Skipped
8. Weights Plyometrics
   • Box Jump: 3×10 jumps
   • Hurdle Jump: 7×7 hurdles jump
   • Bound then Sprint: 3 sets

Type Workout: Speed (About 1 hour plus)

1. 6×50m
• 6.33s
• 6.35s
• 6.38s
• 6.25s
• 6.32s
• 6.34s
• Average 6.32s
2. Sprint down slope 5x (Forgot)

Type Workout: Jogging & Body Conditioning (About 40 minutes)

1. Front/Back/Oblique Abs (5×50)
2. Pullup (6×5)
3. Pushup (6×5)
4. Cardio Jogging (15 minutes)

Weights

It’s pretty much the same session as previous. This time however, I was hoping to get to see the cute chick gym instructor. She’s a pretty young thang, but she wasn’t around. She’s probably sick of seeing muscular apes like me anyway, haha

The only routine I didn’t managed to do was the leg raise with the bench. It was all hogged and booked by gym user that is. I just don’t get it. If you’re going to curl the bar standing, then remove your towel on the bench and let other people use it. I was so feddup, I skipped the routine. I’m too tired to speak to such buffoons

Other routines was fine, jump squat was pretty good. The knees was holding well, I should up the weights next week. I met a HCI boy, very big for his age. He was pretty garang like me, his squats was heavy and he did his situps with 20kg weights like me too. We had a small chat, I asked if he’s from Track, he said no

I chop-chop finished my gym workout and left for the stadium. Another tiring session of plyometrics and speed on the fast lanes, but I love it!

Speed

I was already half pengsan when I resumed my training on track. It was six sets of 50 meters. My first 50 meters for the training schedule, so I don’t know my standard yet

Well after the workout, I found out, I hovered at the range of 6.3 seconds for 50 meters. Hopefully when I’m more fresh next time round, I would be faster

From the video, I tend to run fine, from the starts, stayed low but as I near the ending, I suddenly popped my head. Abrupt change of posture resulted in change of speed I notice. So got to work on that

On some sets, my legs looks tired. Kinda slow in frequency, hmmm probably fatigue setting in. I also noticed from the video, I tend to run faster when no joggers was near or around my lanes. So I guess it’s recommended to do my training when nobody is around and non-peak hours. Hmm that depends on my workload of course, if I can get off early