Day 190: Strength (Core, Gym and Plyometrics)

The above photo is kinda blur, but that’s the only shot I took of today’s plyometrics, in particular the box jump. It can be quite scary when you want to start jumping, as there’s this hesitation if I would stumble and hurt myself, but I kept faith. You just have to believe in yourself.

Anyway I had my sleep interrupted this morning when I had to go to the toilet four times in two hours. No I didn’t have diarrhea, it’s just the ‘motherload’ that arrived early in the morning … not wanting to sound too gross that is, haha.

For my frame, I practically eat for two person’s worth in daily consumption, or make that three if they’re skinny sissies. And with the huge input, there will also be a similar huge output right.

Usually clearing of my bowel comes evenly throughout the day, but this morning, it came one after another in succession, the first at around 4am. Well it did interrupted my sleep for awhile, but I felt well rested when I woke up at 6.30am to get ready for gym.

While on the way to the gym, taking the shuttle bus, I noticed it was literally a busy day. Kids are back in school, adults rushing more than usual this morning, probably they were late waking up, or traffic delays, due to the early wet shower.

And it got me thinking how lucky I am to be ‘working’ at something that pays me while at the same time enjoying my ‘work’. My line of work also gives me the time to focus on my passion, which is training, and the left-over time to enroll in courses to further myself academically.

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 – 10x

2. Weights (A) 3×8 70%
Bench Press (Olympic) – 20kg all sets
Half Squats (Olympic) – 100kg all sets
Clean (Olympic) – 40kg 45kg 50kg reps reduced to 5 for full recovery and quality clean
Abs front (Weights) – 3×20x20kg with bench situp incline at max height
Abs back (Weights) – 3×10x10kg
Hamstring (Machine) – 105lbs all sets
Leg Extension (Machine) – 170lbs 180lbs 180lbs
Shoulder Press (Dumbell) – 8.75kg 8.75kg 8.75kg last set arms too pumped, did 5 reps only
Tricep Press (Dumbell) – 7kg
Sprint Arm Action (Dumbell) – 3×25

3. Plyometrics
Box Jump – 2×8
Hurdles – 3×7hurdles
Bound then Sprint – 2x
20m – 2x
50m – 2x
80m – 2x

The gym today was more vacant than usual. There’s less kids around being school has started … YEA! There was no waiting time for me today when I wanted to use a certain equipment.

In fact there was more ladies today than any other days I noticed. And they were all using the cardio machines, leaving the racks, dumbells, free weights, and such ALL for me! Hehehe …

I’m also changing my weights days as I prefer to start my workout early when there’s not much people around. And Mondays, Wednesdays and Fridays are days that open earliest at 7am for Woodlands ClubFITT gym. I’ll settle for Mondays and Fridays for my gym session from now on.

The only problem for me today was not having any spotter. My bench press, tricep and shoulder press, I needed someone to aid in my lifting of the bar/dumbell to failure. Doing it alone was just impossible.

I also reduced the sets and reps on the plyometrics as I was being cautious. It’s a wet day, and the training area I was doing plyo on was very slippery. Better to be safe than sorry.

I’ve plenty of recovery to do today, lots to eat, some massage and such. My left hamstring has a slight twitch, well I’m hoping it will be fine by tomorrow.