Day 59: Strength (Gym Weights)

Status

Phase: 1 of 6
Week: 14 of 16
Week Cycle: 2 of 4 (Medium Intensity)

Workout

1. Core / [30sec] / All 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 / 75% Size with Strength
   1. Jump Shrug (Olympic)
   2. Romanian Deadlift (Olympic) 60kg
   3. Half Squats (Olympic) 60kg 100kg 100kg
   4. Bench Press (Olympic) 50kg 52kg 52kg
   5. Hamstring (Machine) 95lbs
   6. Leg Extension (Machine) 9, 10, 11 plate
   7. Pull Down (Machine) 90lbs 100lbs 100lbs
   8. Tricep Press (Dumbell) 4kg
   9. Abs front + back (Weights) 3x12x0kg, 5kg, 5kg for Back and 3x20x20kg for Front
3. Plyo A / [30sec] / All 3×6 unless stated
   1. Lower Body > Depth Jump > Vertical
   2. Lower Body > Depth Jump > Horizontal

Thoughts

I went into today’s training still reeling from a slight ‘weak’ right knee. This whole week it has been that way. Especially going up a flight of stairs, there would be slight minute pain to it.

Well I tried my best to recover and hopefully by next week session, it will be much better. Nothing else I can do other than be optimistic about it.

Can’t really afford any checkups or physiotherapy for now, so might as well ‘bite the bullet’.

Today’s gym was fine. I said fine because everything went well as planned, except for few machine stations where certain people was hogging it.

Can’t they get through their brain, why hog 2-3 stations at a time when there’s other people who are deprived of using it. I know their idea is to do circuit kinda training, but there’s way to go about it and gym etiquette to follow.

Who else but those ‘big sized apes’ who grunts and shouts and thinks they ‘own’ the gym.

I need to buy a weights belt soon as I wasn’t confident with weights above 100kg for the half squat. Prior injury and mishap from this workout taught me the importance of safety.

The tricep session was painful today. I was just lifting 4kg … yes yes laugh … but try doing it for 10 reps, 3 sets. I’ll bet you’ll grimaced like me. It’s a backhand tricep extension I did.

Overall gym was ok and would be better if not for some morons. I ended the session with some plyometrics. The leg was already felt like ‘jelly’ by then. Couldn’t convert well during the short burst sprint.