Day 219: 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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Another Monday, and another start of a promising training week. I’m into my Week 4 of my training cycle, which is the Easy or Recovery period. So every workout this week should be manageable, nothing too excessive or intense.

It’s also a good week for me to finally to recover fully, my strains on my right side of the body has been taking its toll on me the past three weeks.

Woodlands ClubFITT Gym – View Larger Map

Today I woke up feeling fully fit. I took last Saturday off attending my best bud wedding, plus the Sunday of non-activity, the two days of rest was what I really needed. Still it’s best not to push myself that much despite recovering fast.

After the usual cleaning-up upon waking, I drank my RedBull, put on some sunblock, and jogged to my training location. I finally found a compromise of a good timing to start my gym day.

I would leave my place around 7.35am, that’s when the kids are already in school singing the morning national anthem probably. That leaves my jogging route free of pesky kids, leaving only with the working adults on their way to work.

Workout of the Day

My weight for today is 68.5kg

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]
Size with Strength 3×8 70%
Bench Press (Olympic) – 60kg ALL SETS
Half Squats (Olympic) – 100kg ALL SETS
Split Half Squats (Olympic) – 60kg ALL SETS
Clean (Olympic) – 55kg ALL SETS
Abs front (Weights) – 3x20x20kg Incline at max height
Abs back (Weights) – 3x15x15kg
Hamstring (Machine) – 105lbs ALL SETS
Hack Squat (Machine) – 180kg ALL SETS
Shoulder Press (Dumbbell) – 7kg ALL SETS
Pullup & Pushup – 5 x 5pullup x 5pushup

3) Plyometrics
Box Jump – 3×8
Hurdles – 3x7hurdles
Straight leg drive – 2x7hurdles
Knee leg drive – 2x7hurdles
Bound then Sprint – 3x
80m dash with flying start – 3x, recovery walk back

Upon arriving the gym, it’s great to know the place ain’t that crowded. That’s the good thing training in the morning for gym. The workout today was 99 per cent waiting-time free, except for the last workout which is the Hack Squat.

Technically I arrived at the machine first before another user, who was beside the Hack Squat machine doing Squats at the rack. While still doing the Squat, the gym user during recovery placed his weight plate on the Hack Squat, intending to ‘book it’.

Like HELLO! Can you be at two places doing your workout at the same time. Why don’t you settle your Squats first before proceeding with the next workout.

Of course I let him use it first, despite him saying we can share. Thanks but no thanks, the thing is my weights are far heavier than his, and it’s cumbersome to add/remove the weights plate if we were to share.

It’s good however that the gym user doesn’t dilly-dally when he did used the Hack Squat while I waited. He did his workout, rest for recovery, and finished in around 8-10 minutes.

After my turn on the stinky Hack Squat, it’s conversion at the outdoors. Nothing unusual to report, everything went to plan. I reduced the sets today being it’s an easy recovery week. Anyway I thought I could use the stadium today for my training conversion, but it seems it’s one day away from being re-opened, which is tomorrow. I got the date mixed up, DOH!