Day 245: 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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Ever since I started using foam roller, my ache and pain within my body seems to be gone! Yeah such is the wonders of self-myofascial massage.

Of course the process of doing the foam rolling is such a pain itself. Excruciatingly a torture when you found that tender spot, and woohooo what a rush as you exert more pressure using your body-weight.

And when the tension was released after the massage, it felt wonderful!

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

So far my body is adapting well to all my recovery routines, from ice-packs, massage, stretching to foam rolling. So if you’re having issues with your body, just keep on experimenting which recovery tool works best for you. Well I found mine!

Back to today’s training log, knowing it was a school holiday week, I’m expecting more than usual people at the gym, especially the kids. And to think I woke up late today when I should be early to beat the crowd.

Status

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

Workout of the Day

Weight: 68.2kg (before gym) and 67.6kg (after gym)
Today’s gym total load: 2056.4kg
Supplemental sprints distance covered: 240m

1) Some Foam Roller

2) Dynamic Warmup

3) 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

4) Weights [B] 3×8 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 110kg 115kg 120kg
Split Squat with Knee Thrust (Olympic) – 60kg all sets
Shoulder Press (Dumbell) – 7kg 9.5kg 9.5kg
Quads (Machine) – 200lbs all sets
Row Pull (Machine) – 130lbs 140lbs 150lbs
Calf Raise (Machine) – 200lbs all sets
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 6x10x20kg
Abs back (Weights) – 3x20x15kg
Hack Squat (Machine) – 180kg all sets

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

6) Supplemental Sprints
With trainers
80m run then fast tapping, back to running, fast tapping, and cycle continues – 3x

7) Active Recovery

8) Foam Roller/Stretching/Massage

Well I had a late night yesterday, what else but work … pffttt. I gotta pay the rent and earn a living man. My later than usual bedtime resulted in me waking up around 8am, rather than my routine 6.45am.

With that when I arrived at the gym, as expected, there was more users. I know I had to cut my rest time by around 15 seconds or I’ll be facing more crowds later on.

I did as planned, and I believe that was the fastest ever gym session I had earlier. Of course, doing your workout fast doesn’t mean one should compromise the quality of the training. As long your recovery is suffice, you’re good to go.

As for the conversion outside, when I did all the runs and jumps, my leg was responding well. No ache, no pain, just a slight sensation during the last set of the run. And it’s gone now. Oh the wonders of foam rollers.