5
Mar

Day 238: Strength (Core, Gym and Plyometrics)

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.

My condition for today is exhausting as usual. Despite feeling tired, I was able to wake up early with no trouble for gym. There’s nothing like a little caffeine to jolt my system into a reboot earlier this morning.

I left the place as usual for my warm-up jog. It was a splendid cool morning for a run. Friday always brings out the smiles for many people as it indicates the weekend is coming.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

I signed in at the gym 15 minutes before 8am, and training early means there will be less people around, which means less gym users hogging the stations.

My workout for today, well I really took my time at each station, as I was planning to do some banking matters after gym. The bank here only opens 10am and beyond. So my rest time for today was somewhat long, around 1 minute 15 seconds.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Weight: 67.7kg (before gym) and 67.3kg (after gym)
Today’s gym total load: 1956.25kg
Supplemental sprints distance covered: 200m

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 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 100kg 105kg 110kg
Split Half Squats (Olympic) – 60kg 65kg 70kg 3×16
Shoulder Press (Dumbell) – 7kg 8.75kg 8.75kg
Quads (Machine) – 160lbs 170lbs 180lbs
Row Pull (Machine) – 140lbs 160lbs 170lbs
Hamstring (Machine) – 95lbs 105lbs 115lbs
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 3x20x20kg
Abs back (Weights) – 3x20x15kg
Hack Squat (Machine) – 180kg ALL SETS

3) Plyometrics
Box Jump – 5×8 (96cm high)
Hurdles Jump – 5x7hurdles
Hurdles Straight Leg Drives – 5x7hurdles
Hurdles Knee Leg Drives – 5x7hurdles
Bounding – 5x

4) Hip Flexor
3×15 seconds front type

5) Sprints
With spikes
4×10
3x20m
2x30m
1x40m

6) Active Recovery

7) Stretching/Massage

Gym was uneventful as usual, I met some gym friends, we chatted. Nothing much. Aside from that, I just focused on my form. Since it was a hard week, I increased the load for most of the weights.

Luckily today I remember to bring my gym belt. For the longest time I tend to forget to bring it. With such belt, I’m more confident to carry heavier load, as my body is much more stable.

After the gym session, the outdoor conversion went as planned with no hiccup. I did the maximum five sets for most of the workouts. My legs was holding out well, it wasn’t that tiring, but then again, it could be I was so tired, that I couldn’t gauge my tiredness anymore? Hahaha …

Well whatever it is, my condition now is excellent. As I’m writing this entry, overall I’ve never felt better. There nothing like a good massage to dissipate all my troubles and aches away. I never miss my daily 20 minutes self-massage session. It’s great for recovery!