Day 37: Weights

Workout

1. Core / [30sec] / 1×10 unless stated
   1. Bridge 1min
   2. Side Bridge 1min
   3. Bridge Dip
   4. Bridged Leg Lifts
   5. Abductor Raise
   6. Scissors Kick
   7. Hip Bridge
   8. Quadruped
   9. Hip Extension
   10. Kickbacks
2. Weights A / [30 sec] / All 3×10 unless stated / 70% Size with Strength
   1. Clean (Olympic) 40kg 10x, 8x, 6x
   2. Romanian Deadlift (Olympic) 40kg
   3. Half Squats (Olympic) 100kg
   4. Stationary 1 Leg (Olympic) Skipped, no time
   5. Bench Press (Olympic) 50kg
   6. Hamstring (Machine) 85lbs
   7. Leg Extension (Machine) 8, 9, 10 plates
   8. Pull Down (Machine) 90lbs
   9. Shoulder Press (Dumbell) 4.5kg
   10. Tricep Press (Dumbell) 4kg
   11. Sprint Arm Action (Dumbell) 3 plate
   12. Abs front + back (Weights) 3×20 using 20kg plate
   13. Lie + Leg pushout (Weights) 15kg plate
3. Plyo A / [1'] / 3×10 (Skipped due to no time)
   1. Lower Body > Depth Jump > Vertical
   2. Lower Body > Depth Jump > Long
   3. Lower Body > Multiple Jump > Box
   4. Lower Body > Multiple Jump > Long
   5. Lower Body > Multiple Jump > Vertical
   6. Lower Body > Multiple Jump > Stair
   7. Lower Body > Multiple Jump > Hurdle

Thoughts

Today’s gym workout took longer than expected. I started out with Core exercises which lasted around 20 plus minutes. I’m fine with that but after doing gym I found out that I nearly took 2 hours to complete the whole routine.

Even with the reduced rest time of 30 seconds per set and not lingering around anymore, it still took 2 hours. Plus I even skipped the Plyometrics part at the end. If I were to do that, I think the time would extend even further.

Also I cut short the Plyometrics part as my right knee still feel twitchy, plus I was too exhausted to do any CNS exercises in the form on jumps and explosive reaction.

So I need to tweak the gym routine. Currently I have two gym types. A and B. Looks like I’ll need to divide it even further, to A, B, C and D. Plus break up the plyometrics too to fit the four proposed gym types. That should do the trick.

Ideally for me 20 minutes of core, 40 minutes of gym and 20 minutes of plyo. That should be the right balance I’m looking for. Well I’ll update on the new gym routine by Saturday where it will be my next weights day.