Day 200: Strength (Core, Gym and Plyometrics)

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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, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

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Alright the training week for the easy cycle is nearly over. One more training day to go, a day off on Sunday, and it’s back to another torturous training cycle. Being a sadist, I’m looking forward to it.

Well today I kinda snooze my alarm clock which is out of the ordinary. Yup that means I was really tired, and getting out of bed was hard. It’s not that I’m aching or anything like that, but my muscles feel overworked, like as if you’ve just had three night shift in a row ya know.

My lower half of my body is darn tired, my glutes feels odd, and I’m sure the speed session yesterday I had got something to do with it. Still overall I’m fine and dandy for my gym today. Oh my lower left leg is still tender, and I believe it’s an inflammation, it feels just slightly tender today, so from now on I’m putting on my ankle guard, as a means of self-preservation.

Woodlands ClubFITT Gym – View Larger Map

As usual I look forward to my warm-up jog to my training location. It took me about 15 minutes on a slow pace. Since I woke up 15 minutes later than usual today, there was more activity on the road, thus I guess more stuff for me to look about and gawk.

The sun was out, and I had my shades out, so anyway if I were to gawk at any cute office chicks, they wouldn’t know. That’s between you and me alright.

I was once a 8-to-5 fella, working in an office environment, the money is good, but I was terribly unhappy and unhealthy. So I made a resolve to change my life, and I never looked back. You should too, do what you’re passionate about, and your quality of life will be for the better.

Workout of the Day

1) Core [B]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x
Side Bridged leg cycle – 10x
Quadruped – 10x
Reversed Hip extension – 10x
Side Kickbacks – 10x

2) Weights [B] 3×8 70%
Bench Press (Olympic) – 20kg all sets
Abs front (Weights) – 3×20x20kg
Abs back (Weights) – 3×15x15kg
Hamstring (Machine) – 105lbs 105lbs all sets
Row Pull (Machine) – 120lbs 130lbs 140lbs
Tricep Press (Dumbell) – 6.25kg 7kg 7kg
Hack Squat (Machine) – 130kg all sets
Pullup then Pushup (Machine) – 5×5

3) Plyometrics
Box Jump – 3×8
Hurdles – 3×5hurdles
Bounding – 3x
100m Sprint with flying start – 4x

The training today well I took it easy, which means my weights were lesser than usual, but do take note, your form stays the same. Focus on the body part that’s being worked on, visualise it getting bigger, faster and stronger, and you will.

The only gripe I had in the gym today was a fella hogging the squats rack. I waited darn long, and just gave up. After an hour, and eight workouts later, he’s still hogging it. I had to skip an essential body part today. The hack squat slightly made up for it, but half squats are the essential workout basis for any sprinters.

I know you could have mentioned that I could talk to the dude into sharing the machine, but nah … I’m not in the mood to talk today. The hogging incident, well I tried not to let it ruin my gym session. Such a moron. Half the time the dude was talking to someone rather than working out, he’s even a regular there, and he should have know the gym etiquette by now.

It’s even on the wall plaque at the gym entrance that highlight there should be no hogging of the machines. There should put another notice sticker on the squat rack as they do on the cardio treadmills, no less than 20 minutes using it.

Next up, I went outdoors for the weights conversion translating into my running mechanics motion. First up is the box jump.

I feel that I’m getting used to the height I’ve been doing so far, and I’m trying to find ways to increase the difficulty level. Well I looked around the area, and so far I can’t find any other locations that would cater to a higher box jump experience.

Looks like I’ve to keep on looking, or find alternatives. This just sucks man.

Anyway when I was outside, I got a glimpse of the Woodlands Stadium resurfacing progress. Looks like they’ve finished laying the foundation, they’re putting on some kind of gravel layer now, and I believe next it will be track resurfacing after that.

After the box jump, I proceed to the grass area for my hurdles jump. Being that I’m not fully capable of jumping to my best, considering my lower left leg is tender, and annoys the hell out of me, I reduced the sets and hurdles number.

I then finished off with three boundings only. Yup three is enough, it is an easy week anyway. I ended today’s training with a dash session to get my feet moving, to feel the cadence of going fast. I stopped at four out of the intended five sets, as this uncle who was in the gym area earlier with me, creeps me out. He cycled near me, stopped and just do nothing but look. This is not the first time it has happen.

I hurriedly packed my stuff, put on my shades, and proceed with my active recovery by jogging slowly to the nearby interchange. Yup I took the bus home. Self-preservation again for my tender lower left leg.

Another last advice from me, if you stink after your gym session, do sit at the very back of the bus so as to minimize the stink smell, haha.