15
Mar

Day 242: 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.

Well here’s another new training week. I’ve tried my best in terms of recovery last week, but my hamstring insertion issue is still there. I’ll continue doing the recuperation process despite the lack of progress.

I’ve got to have faith. I guess that’s all it boils down to. Stick to a plan, execute it well, and just pray to whichever God you’re devout to, to give you strength in times of need.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

Well the weather here lately have been rather cooling. It’s a respite from the usual relentless hot sunny condition. There were plenty of cloud cover today when I was outdoors.

I arrived at my training location, the gym 15 minutes before 8am. I prefer to train in the morning, if it’s the gym of course. That is when people are still slumbering, and the gym is void of anyone.

Status

Phase: NA
Phase Week: NA
Week Cycle: 1 of 4 (Easy)

Workout of the Day

Weight: 68.2kg (before gym) and 68.6kg (after gym)
Today’s gym total load: 1808.16kg
Supplemental sprints distance covered: 400m

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
BOSU – 3×10

2) Weights [A] 3×8 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 105kg 110kg 115kg
Split Half Squats (Olympic) – 65kg 70kg 75kg 3×16
Bicep Curl (Dumbell) – 7kg all sets
Clean (Olympic) – 45kg 50kg 55kg
Calf Raise (Machine) – 200lbs all sets
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 3x20x20kg
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 trainers
80m flying start – 5x

5) Active Recovery

6) Stretching/Massage

For gym itself, it has been a few weeks since I touched any stations that worked on my hamstring. That’s off limit for now. The funny thing is, I can virtually train every other workout, except the sprinting part. That’s when the pain kicks in.

Oh well, I guess I just need more time. I’ll see how my recovery process goes in the coming months. If the pain persist, I’ve to get professional help, and that will cost me.

I had no issue with the gym routine earlier. After gym, it was the outdoors conversion part. I was quite careful when there’s a need to run or sprint.

I usually get into a slow short run, gather some momentum, getting the running mechanics right, before sprinting. It kinda works, my hamstring area doesn’t feel that bad as compared to last week. I guess the sudden jolt in movement irate the hamstring insertion perhaps?