Day 231: 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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Talk about being exhausted. I had a busy and tiring week previously, with all that training and combined with work, oh boy, I was really pushing myself to the limit.

Yesterday I had a job deadline, so I slept an hour longer than my usual bed-time. With that today my gym session starts an hour later, which means there will be more gym users around, and yup indeed there was.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

When I woke up today, I had an awful shin strain which I’ve been having for the past two days. It’s not shin splints thank god, my shins are strong enough, with all the off-season jogging I did, but it seems I learned it’s not wise to do a long cardio after not doing it for the past few months.

I did a 40 minute run last Saturday.

It would be better if I slowly get back into the cardio runs by first running on grass, not too long of a duration, then proceed running on the harder ground, such as the pavement.

Status

Phase: NA
Phase Week: NA
Week Cycle: 2 of 4 (Medium)

Workout of the Day

My weight for today is 67.8kg to 67.6kg (Weight before and after gym)

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 75%
Bench Press (Olympic) – 60kg ALL SETS
Half Squats (Olympic) – 100kg ALL SETS
Split Half Squats (Olympic) – 60kg ALL SETS 3×16
Clean (Olympic) – Skipped
Abs front (Weights) – 3x20x20kg Incline at max height
Abs back (Weights) – 3x15x15kg
Hamstring (Machine) – 115lbs 125lbs 135lbs
Hack Squat (Machine) – 180kg ALL SETS
Tricep Curl (Dumbbell) – 7kg ALL SETS
Pullup & Pushup – 5 x 5pullup x 5pushup

3) Plyometrics
Box Jump – 4×8
Hurdles – 4x7hurdles
Straight leg drive – 4x7hurdles
Knee leg drive – 4x7hurdles
Bound then Sprint – 4x

4) Sprints
With spikes
2×50 stride
7x30m
2x60m

5) Active Recovery

6) Stretching/Massage

Gym today was alright. I did every workout except the clean. By the time I completed all the stations, there was still gym users who was using the area for clean. So I skipped it, since I’m already behind my schedule.

To haste time, I also reduced the recovery period by 10 seconds for all stations. In all, that adds up to a couple of minutes being saved, without sacrificing much of the quality in my workouts.

The conversion part, well the box jump was rather ‘painful’ for me. With my shin still aching, the need to jump was rather taxing. I find I needed more effort than usual for the plyometrics, that includes the hurdles and bounding.

I’m however happy that adding a hip flexor training to my routine so far is working out well. I seem to be getting stronger at each workout attempt. I’m able to pull the elastic resistance band further and further now.

Well that’s progress I reckon, and for now I still have plenty of recovery to do later on …