Workout
- Core / [30sec] / All 1×10 unless stated
- Bridge 1min
- Side Bridge 1min
- Bridge Dip
- Bridged Leg Lifts
- Abductor Raise
- Scissors Kick
- Hip Bridge
- Quadruped
- Hip Extension
- Kickbacks
- Weights C / [30 sec] / All 3×8 unless stated / 80% Power
- Split Jerk (Olympic)
- Romanian Deadlift (Olympic)
- Half Squats (Olympic) 60, 80, 100kg
- Bench Press (Olympic) 55kg
- Hamstring (Machine) 95lbs
- Leg Press (Machine) 15plate
- Row Pull (Machine) 100lbs
- Chest Press (Dumbell) 4.5kg
- Abs front + back (Weights) 10×0/10/10kg
- Plyo C / [30sec] / All 3×10 unless stated
- Lower Body > Marches > Box Jump
- Lower Body > Marches > Box Jump High
- Lower Body > Marches > Box Jump Low
Thoughts
Today’s training I nearly didn’t make it as work was involved, but I just finally made it when I left around 7pm. I went to the stadium for a short warmup.
Then I proceed to the core exercises. I felt stronger this week, so probably next core session I’ll either increase the reps or sets. Probably reps, as if I were to increase sets, my timing would be screwed.
After that I proceed to the gym. Since it was Friday and in the evening, as expected, the crowd was larger than usual.
I estimated I finished my gym session in about 1 hour plus. This is due to the longer waiting time for me to try a particular gym equipment. It’s a public gym for your info.
I found that today’s workout for Weight C and Plyo C is kinda ‘easy’. Nothing too straining. I had some exhaustion like bench press, but its manageable.
The half squat I was unsure if I could sustain 100kg after not squatting for so long and I’m without any weights belt. So I did a gradual squat. 60kg, then 80kg and lastly 100kg.
After the weights session, I needed to do plyometrics, but the stadium by the time I returned to it, was closed. So I just find a certain ledge that can be used as a box. I improvised and did my plyometrics accordingly.
Well gonna hit the sacks early today. Tomorrow is a double session. More about it later on.
