Day 67: Strength (Gym Weights)

Status

Phase: 1 of 6
Week: 16 of 16
Week Cycle: 4 of 4 (Active Recovery)

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 C / [30 sec] / All 3×15 unless stated / 40% Strength Endurance
   1. Split Jerk (Olympic) ?
   2. Romanian Deadlift (Olympic) 50kg All
   3. Half Squats (Olympic) 80kg All
   4. Bench Press (Olympic) 40kg All
   5. Hamstring (Machine) 75lbs All
   6. Leg Press (Machine) 10 plate All
   7. Row Pull (Machine) 80lbs All
   8. Chest Press (Dumbell) ?
   9. Abs front + back (Weights) Back is 5kgx12 and Front is 20kgx20
3. Plyo C / [30sec] / All 2×8 unless stated
   1. Lower Body > Marches > Jump
   2. Lower Body > Marches > Jump High
   3. Lower Body > Marches > Jump Low

Thoughts

I like my current routine these days. Work, then workout, then recovery, then doing it all over again.

I’m the type that likes to do routines because it’s ‘safe’. Of course in relationship that’s a big no-no, haha. Ok I won’t deviate and I shall blog about my today’s training instead.

This week is Active Recovery week, going into the final phase of Phase I. Next week is Phase II and I can’t wait for it!

Being a ‘relaxed’ week, the training intensity is brought a level down. Gym today was fine. I thought the lighter weights would be make it an easier workout, but I guess the more reps added to it, makes up in intensity.

I felt like running 400m today, where lactic acid built up after I went beyond the 10 reps and trying to finish the last 5 reps. It’s like running 400m itself, hanging on to the last part, pumping hard.

I found out that I exceeded training time by 10 minutes. Well I shouldn’t linger that much, it wasn’t that a lot but I guess I took more than the 45 seconds rest time rule.

Also I thought going for the 3pm gym session would means more people, but lucky the hardcore users wasn’t around yet. So I was lucky to use the machines with no waiting time.

After that I went to do my plyometrics. I did one of the types wrongly. Urrghh oh well, next session I’ll do it right. Also I find plyo was too easy today. I wanted to ‘push’ harder but I was reminded it was active recovery week plus my right ankle is giving me a slight pain.

I think it’s a ligament issues. If I twist my ankle left or right, there would be pain shooting up my leg. That’s not good, but running wise, there’s no pain.

So I reckon, I should lessen the workout load and impact bearing exercises till this slight injury blows over.