Day 241: 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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Such is a dilemma for me. At the end of the week of my recovery period and little signs of improvement in my hamstring insertion problem.

It is getting better, but it’s taking more time to recover than I had hoped for. I guess the keyword is patience, and keep on doing what I’ve been doing for my recovery. My faith is strong, I know I’ll get better.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

Today I took the bus, rather than the usual jog to my training location. I bought some whey protein for a friend, and I planned to pass it to him at the gym. I’m game for anything of course, but it sure would be weird to be running around holding a tub of whey protein.

The gym today was vacant as usual in the morning. I checked-in around 7.50am, I could have arrived sooner by jogging of course. The bus here takes forever …

Status

Phase: NA
Phase Week: NA
Week Cycle: 4 of 4 (Active Recovery)

Workout of the Day

Weight: 67.6kg (before gym) and 67.3kg (after gym)
Today’s gym total load: 2308.21kg
Supplemental sprints distance covered: 480m

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
BOSU – 3×10

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
Tricep Press (Dumbell) – 7kg all sets
Quads (Machine) – 180lbs 190lbs 200lbs
Row Pull (Machine) – 140lbs 150lbs 160lbs
Calf Raise (Machine) – 180lbs 190lbs 200lbs
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 6x10x20kg
Abs back (Weights) – 3x20x15kg
Hack Squat (Machine) – 180kg ALL SETS

3) Plyometrics
Box Jump – 3×8 (97cm high)
Hurdles Jump – 3x7hurdles
Hurdles Straight Leg Drives – 3x7hurdles
Hurdles Knee Leg Drives – 3x7hurdles
Bounding – 3x

4) Supplemental Sprints
With spikes
80m run in-outs – 6x

5) Active Recovery

6) Stretching/Massage

Since I’m still dealing with my hamstring strain issues, I’ve put off any hamstring exercises for now. I replaced today’s hamstring curl with calf raises. Erm not an alternative of course, but at least I’m working on another body part.

If you’re working out at Woodlands ClubFITT gym, do take note, it really gets crowded around 10am. The aunties will be at their usual treadmill station, while young lads who are gym noobs starts to hog the station.

For the conversion outdoors after gym, I tried my luck today with some sprints, and it’s a no go. The ache is still there. Not as bad as last week, still it really affects my running mechanics.

So I’ve to devise a new game plan.

Recover as much as I can, while at the same time doing workouts that are non-impact bearing, which means plenty of runs using trainers, tempo, staircase, slopes. I just hope I won’t lose much of my fast-twitch muscle by the end of the recovery period.