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Day 186: Strength (Core, Gym and Plyometrics) |
Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can. So do not try to emulate my program, I bear no responsibility if you do so. I’m no role-model, nor am I’m a national athlete, I’m just a nobody. Just leave me be.
The above photo is my community stadium which is currently closed for resurfacing of its track. The Woodlands stadium is just a stone throw away from the ClubFitt gym, so I decided to take a photo of the progress.
As you can see, they are putting in the foundation before turfing it with the top track layer. I can’t wait for the stadium to open, as currently I’ve been hard pressed to look for new locations to do my workouts.
The gym session today was slightly longer than I expected, as I had a training buddy joining me. I used last year training plan, and usually it takes around 50 minutes to complete the workout if done alone, but today in total, it took 1 hour and 15 minutes, plus minus.
Still it’s great to have a buddy, as you can have a spotter. When I was doing it alone, I had to be careful always, and I can’t really lift to my maximum, fearing something bad would happen with no spotter around.
The first part of training, well I opted to run outside the gym for some warm-up. Running on the treadmill just doesn’t feels right for me.
Next the core part, that took around 10 minutes. My advise for beginners, always focus on form, squeeze your ass as much as possible, and remember to breathe.
Workout of the Day
1. Core (A)
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Abductor raise – 10x
Scissors kick – 10x
Hip bridge – 10x
Quadruped – 10x
Hip extension – 10x
Kickbacks – 10x2. Weights (A) 3×8 70%
Bench Press (Olympic) – 20kg all sets
Half Squats (Olympic) – 80kg 90kg 100kg
Clean (Olympic) – 40kg all sets
Abs front (Weights) – 3×20x20kg
Hamstring (Machine) – 105lbs all sets
Leg Extension (Machine) – 170lbs all sets
Shoulder Press (Dumbell) – 8.75kg
Tricep Press (Dumbell) – 8.75kg
Sprint Arm Action (Dumbell) – 3×253. Plyometrics
Box Jump – 3×8
Hurdles – 7×7hurdles
Bound then Sprint – 5x
The weights part, recovery time for any sets is minimum 1 minute. And in-between the rest I advise you to do some active recovery, like stretching or walking.
Specific gym workout like hamstring and half squat has conversion after it, means do some jumps or running. It’s best to do this, of course if you’re a runner.
Actually going into the workout, my calf was actually killing, it was probably the previous slopes training that made it ache. During gym, the ache was non-existent to my delight, but it’s back now as I’m writing this entry.
The plyometrics we had to improvise. We don’t really have a box, so we just use the surrounding landscape and facilities instead. My training buddy kinda lost focus and stumbled during the box jump, and now has a gash. It’s important to really focus your mind on the training at hand, or run the risk of any injury.
The hurdles part, again we improvised, since we had no hurdles, we just imagined it. Oh well, we all make do with what we don’t have eh.
I then jog home for some active recovery, and really long stretch afterwards.
| Tags: Active Recovery, Bench Press, Bounding, box jump, Clean, conversion, core, Gym, half squat, Half Squats, Hamstring, hurdles, Jumps, Leg Extension, Plyometrics, Shoulder Press, Sprint Arm Action, Tricep Press | Category: Logs, Training |
