Skip to main content

Proctor Lifting Day 10

 Today was another high-intensity explosive training day for me. Luckily, I didn't feel too sore heading into the workout so that was definitely a positive. I was in the gym this morning for 2.5 hours and in the afternoon I stayed in my dorm and worked on mobility and stretching with a lacrosse ball and my foam roller working on recovering for tomorrow's lift. The workout was as follows: 

30-minute warm-up/ mobility

5 sets of 5 Bodyweight Explosive Lateral Step Ups

5 sets of 5 back squats superset with 5 sets of 8 Dumbbell Lat Pullovers

5 sets of 6 per side alternating dumbbell bench presses superset with 5 sets of 10 elevated hip extensions

5 sets of 10-12 supine rows superset with 5 sets of 12 dumbbell reverse flys

Cardio: 10 rounds on bike

1-minute jog at 10 resistance 1 minute sprint at 15 resistance

Abs: 10-15 minutes

The workout was a little more rushed than I would like, and I took less of a rest time between sets. But I was proud of myself along with my durability and endurance to go through such a grueling workout in an efficient time frame while also completing the exercises effectively. This week, and most importantly, this project, has had a huge focus on my lower body explosiveness and power as those two are key components of an effective athlete and most importantly an effective hockey player. During the workout, I burned 676 active calories and 867 total calories. On the day, I burned 1,235 active calories and 3,004 total calories. 

Hours: 4

Total: 40 







Comments

  1. RossMay 23, 2021 at 4:59 AM

    What do you think about lifting when you're already sore?

    ReplyDelete

Post a Comment

Popular posts from this blog

Proctor Lifting Day 2

  Today started off with a good sign of progress and a testament to the hard work we put in as a group yesterday. I weighed in at 192 lbs this morning, down from 194 lbs yesterday. We started the day off with a nice clean breakfast. We had eggs, sausage, and hashbrowns making sure we had a 50% protein ratio on our plates along with 20% carbs, and we hit our 30% fat target with the eggs on our plates. Today was bench day, and I was pretty tired from yesterday, but we all got after it. I felt good through the first few sets and super-setted my bench press with dumbbell one-arm rows. I got to my highest set of 180 and hoped to accomplish five reps. Last week, I, unfortunately, got only 4. I did accomplish five reps and was pretty stoked about it, but more importantly, other guys were putting up impressive weight as well. Mitchell hit a 205lb bench press for two reps, and we immediately posted it on @proctor_lifting on Instagram. I finished out the workout with incline bench presses, s...
2 comments
Read more

Proctor Lifting- Day 14

 This morning was another solid, lengthy lift for me that felt very good. Again, I took a lengthy amount of time for a dynamic and static stretching warmup. I have noticed when I take a very long time to warmup I feel less sore, and get better results in the gym. From now on, I hope to make this a key part of my lifting at home and wherever I end up. The workout went from 8-10:45 am and consisted of: 5 sets of barbell hang cleans (5 reps, 4 reps, 3 reps, 3 reps, 3 reps) 5 sets of bench presses (5 reps, 4 reps, 3 reps, 3 reps, 3 reps) 5 sets of 10 barbell good mornings (empty bar no weight) 5 sets of 6-8 high incline dumbbell bench presses 5 sets of 8 single leg Romanian dead lifts 5 sets of 8 cable face pulls Superman’s Ab work I burned 698 active calories and 915 total calories during this workout. In addition, I spent an additional two hours finishing my plan, presentation, and senior project paper. What a project and I’m excited that I finished it on a high note.  Hours:5 T...
Post a Comment
Read more

Proctor Lifting Day 11

 Today was an odd day for the lifting crew, as the gym was opened an hour after our arrival. While this was not ideal for us, it gave me more time for a dynamic warmup and stretching. I didn't lift today as the muscles and body felt pretty fatigued as I destroyed my legs yesterday. Today was a focus on stamina and endurance. I hammered the bike for 1.5 hours then finished with 20 minutes on the treadmill and 20 minutes of an ab routine. The focus is to keep my cardio up to snuff in the offseason as it is easy to get attached to the lifting, eating, no cardio lifestyle. That lifestyle results in the addition of bodyweight and that is not my goal. My philosophy is to train hard, lift heavy, eat smartly, and keep my cardio up to snuff. There's nothing worse than as an athlete going for a jog and ending up winded and tired. That's why I always try to keep my cardio up to snuff. Bike Circuit: 10 rounds jog 10 resistance- 1 minute sprint 15 resistance- 1 minute 1 hour cooldown jo...
Post a Comment
Read more