Day 212: Strength (Core, Gym and Plyometrics)

Sometimes the easiest of task is the hardest to implement, such as sleeping early so as to get enough sleep and recovery, but at times your work beckons you to stay up late.

That’s what I used to do previously, and it got me thinking after finding myself exhausted at the end of the day, does rushing that deadline to earn slightly more at the end of the month will add any value to my health … NO!

So I made a resolve to have a certain balance in my life, to work and play evenly.

Well enough of my rants, today’s workout is Gym and it was an alright outing. The outcome of it currently as I’m typing this entry, is exhaustion of the legs, and another slight strain on my right shoulder. It doesn’t seem serious, well I do hope I’ll recover by tomorrow.

Woodlands ClubFITT Gym – View Larger Map

I left my place later than usual for gym today this morning. I just felt like it.

Indeed going later than usual seems more conducive for me, as the streets was less packed with vehicles, the kids are in their classes, and most working adults on the trains/buses on their way to their offices.

But then again, that means I’ll finish my training later than usual, and I do have a schedule to keep up, work and errands to do. I’ll probably tweak it slightly to have the best of both worlds

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] 3×9 75%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 100kg all sets
Abs front (Weights) – 3×20x20kg
Abs back (Weights) – 3×15x15kg
Hamstring (Machine) – 105lbs all sets
Row Pull (Machine) – 130lbs 140lbs 150lbs
Shoulder Press (Dumbell) – 7kg all sets
Hack Squat (Machine) – 140kg 150kg 160kg
Pullup then Pushup (Machine) – 5×5

3) Plyometrics
Hurdles – 3×7hurdles
Hurdles Straight Leg Drives – 2×7hurdles
Hurdles Knee Leg Drives – 2×7hurdles
20m sprint – 5x

The waiting time for gym today was non-existent today, apart from one station, the Quads machine. The kid using it was tinkering with the settings, and that took time. I just walked around, stretching and sipping some water while waiting.

And as usual, I dread doing the Hack Squat, not that the workout is sickening, but the smell just puts me off. The machine will somehow imprint its wreaking stench on your attire. That’s why I do the station last.

I then proceed with the outdoor conversion. Box jump was the same as usual. Not much variation I can do to it. I need to find a higher platform for me to jump.

While doing the box jump, I observed Woodlands Stadium resurfacing of the track is near completion. The top layer looks finished, with the lanes all marked out. I guess there’s just some final touches to it before they open it to the public.

I can’t wait to get first dibs on it.

I then proceed to the field to do hurdles jump, hurdles leg drives and bounding. Pretty standard workout for me as usual. I just have to keep reminding myself not to be complacent and keep focusing on my form.

With that, I ended today’s training with 20m short burst. The inner part of my right leg near the knee there felt slightly off, so I didn’t push myself much today with the running part.

Better to be safe than sorry right.