Friday, June 27, 2008

New Workout

My PT has designed a new set of workout for the session yesterday evening... I was a little surprise when he mentioned to me that he would not be using too much of the normal barbell and dumbbell... so i was wondering what will be the work out...

A minute later, he came back with two medicine balls weighed 4KG and 10KG. 

What is medicine ball?
A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball, roughly the diameter of the shoulders (approx. 14 inches). Often used for rehabilitation and strength training, it serves an important role in the field of sports medicine. It should not be confused with the larger, inflated Swiss ball.
Medicine balls are usually sold as 2–25 lb. balls and are used effectively in plyometric weight training to increase explosive power in athletes in all sports. Some medicine balls are in the form of weighted basketballs. It is possible to play basketball with a medicine ball, but it can be difficult, and has the potential to cause injury or possible property damage.

Ok! back to the work out that my PT has planned. He planned 4 different workouts for me i.e. Medicine ball push up; Squat with medicine ball; abs crunch and leg raise abs crunch.

Medicine ball push up
4 sets --> 40, 30, 20, 10 pushes up.... so in total it was 100 push up.

Squat push press with Medicine Ball 
4 sets --> 40, 30, 20, 10 reps of squats... total 100 squats

abs crunch
4 sets --> 40, 30, 20, 10 reps of crunches... total 100 crunches

Leg raise abs crunch
4 sets --> 40, 30, 20, 10 reps of crunches... total 100 reserve abs crunches

After the workout, since Simon (my gym buddy) was there, we did some chest bench press...
3 sets --> Weigh: 10KG for 10 reps... 

45minutes of RPM classes <-- cycling studio class

How TZ feel today?
* Muscle sore especially the upper body...
* Back muscle sore too, thanks to the medicine ball push up
* can't feel my abs now... hopefully i would be able to laugh tonight during the party
* Leg muscle was sore too... 

I'm still wondering should i go for a light workout today... to do more stretching on my muscle... :->

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