I picked up athletics, specifically sprinting back in 2001 when I was in my first year of Polytechnic. After experiencing some success in the varsity competition, I stepped up the training and my dedication level the next year.
I was 23-years-old then, and at that age I started my athletics journey very late.
Running during my Poly years. I believe this was Wings Open competition
Funnily enough when I was younger I participated in events the opposite of a sprinter, the distance events and had mild success within my school and district level.
But on both forays, there were no one to guide me to the next level, and I just stopped running after Secondary School.
I’ve always wondered what would it be like if I had started earlier with guidance. Would my bio-mechanics and running rhythm develop the way it should have been?
And now here I am a decade later approaching 33-years-old, officially calling it quit, retired from sprinting totally, pondering the what-ifs.
My first hiatus was back in 2007 after finishing school, starting out my career. Although I was working, the passion still lingers, so I painfully made a return in 2010. It was hard to start again from scratch, but I had to find out if I still had it in me.
The one-year stint made me realize age is really indeed catching up, and I’ve to accept the fact I couldn’t do the things, or run as fast as I did when I was younger.
Although I did immensely superb for my age-group with my performance results this year, and even kicking butt of my younger competitors, I felt I can’t continue anymore.
The track doesn’t hold that special place in my heart anymore. I just can’t endure the hard training. It breaks my heart but life goes on.
So what does a sprinter do when his time is up? Look for greener pasture of course. And in my case, the next best thing is to focus on a new hobby.
Here I am embarking on my next passion, to be fit and muscular. And that people requires planning, dedication, and discipline. This somewhat excites me as it’s fun doing new things.
I’ve laid out my training program for the next 8-weeks as below. Currently I’m 64kg, and I hope to gain 10kg of lean mass by the end of this bulking workout.
It’s a 7-day training cycle, with 6-day of gym, and 1-day off for which I’ll do my abs. Do take note that I won’t be responsible if you happen to use my workout and happen to snap all your shite up!
8-Weeks Bulking Workout
- Monday – Shoulders
Barbell Shoulder Press (60 Sec, 6 rep for 3 sets)
Barbell Rear Delt Row (60 Sec, 6 rep for 3 sets)
Barbell Up Right Row 60 Sec, 6 rep for 3 sets)
Barbell Shrug (60 Sec, 6 rep for 3 sets)
Dumbbell Front Raise (60 Sec, 6 rep for 3 sets)
Dumbbell One Arm Shoulder Press (60 Sec, 6 rep for 3 sets) - Tuesday – Biceps
Barbell Curl (60 Sec, 6 rep for 3 sets)
Cross Body Hammer Curl (60 Sec, 6 rep for 3 sets)
Dumbbell Alternate Bicep Curl (60 Sec, 6 rep for 3 sets)
Dumbbell Bicep Curl (60 Sec, 6 rep for 3 sets)
Dumbbell Concentration Curls (60 Sec, 6 rep for 3 sets) - Wednesday – Chest
Barbell Bench Press (60 Sec, 6 rep for 3 sets)
Dumbbell Bench Press (60 Sec, 6 rep for 3 sets)
Dumbbell Fly (60 Sec, 6 rep for 3 sets)
Straight Arms Dumbbell Pullover (60 Sec, 6 rep for 3 sets)
Bench Press Machine (60 Sec, 8 rep for 3 sets) - Thursday – Abs
Dumbbell Side Bend (60 Sec, 30 rep for 3 sets)
Plate Twist (60 Sec, 8 rep for 2 sets)
Air Bike (60 Sec, 20 rep for 2 sets)
Alternate Heel Touchers (60 Sec, 20 rep for 2 sets)
Bent Knee Hip Raise (60 Sec, 20 rep for 2 sets)
Cross-Body Crunch (60 Sec, 20 rep for 2 sets)
Crunches (60 Sec, 30 rep for 2 sets)
Frog Sit-Ups (60 Sec, 8 rep for 3 sets)
Jackknife Sit-up (60 Sec, 10 rep for 1 sets)
Leg Pull-In (60 Sec, 10 rep for 2 sets)
Scissor Kick (60 Sec, 8 rep for 3 sets)
Toe Touchers (60 Sec, 8 rep for 3 sets) - Friday – Back
Barbell Bent Over Row (60 Sec, 6 rep for 4 sets)
Seated Good Mornings (60 Sec, 6 rep for 3 sets)
One-Arm Dumbell Row (60 Sec, 6 rep for 3 sets)
Bent Over Two-Dumbbell Row (60 Sec, 6 rep for 3 sets)
Superman (60 Sec, 8 rep for 3 sets)
Wide-Grip Lat Pulldown (60 Sec, 6 rep for 3 sets)
Wide-Grip Pulldown Behind The Neck 60 Sec, 6 rep for 3 sets) - Saturday – Triceps
Barbell Close Grip Bench Press (60 Sec, 6 rep for 3 sets)
Bench Dip (60 Sec, 8 rep for 3 sets)
Close Triceps Pushup (60 Sec, 8 rep for 3 sets)
Dumbbell Lying Supine Two Arm Triceps Extension (60 Sec, 6 rep for 3 sets)
Dumbbell Tate Press (60 Sec, 6 rep for 3 sets)
Dumbbell One Arm Triceps Extension (60 Sec, 6 rep for 3 sets) - Sunday – Legs
Barbell Full Squat (60 Sec, 6 rep for 3 sets)
Barbell Squat (60 Sec, 6 rep for 3 sets)
Clean Deadlift (60 Sec, 6 rep for 3 sets)
Ankle Circles (60 Sec, 6 rep for 3 sets)
Freehand Jump Squat (60 Sec, 6 rep for 3 sets)
Mountain Climbers (60 Sec, 6 rep for 3 sets)
Seated One Leg Calf Raise (60 Sec, 6 rep for 3 sets)
Standing Dumbbell Calf Raise (60 Sec, 6 rep for 3 sets)
Leg Extensions (60 Sec, 6 rep for 3 sets)
Lying Leg Curls (60 Sec, 8 rep for 3 sets)
