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- Week 2 Reflection

 Another solid week in the books for our lifting crew. Previously, I had never felt such contraction in my muscles I never felt that I was actually hitting the muscle group, but over the last two weeks I can physically feel my legs getting stronger. In addition, I feel more explosive both laterally and vertically and I know my cardio is where it needs to be this time of the year. Each day there’s a heavy focus on the lower body through squats, lunges, and other exercises while also mixing in plenty of upper body work to make sure that is not lagging behind. But make no mistake, the lower body is definitely the priority. I’ve really loved and been proud of how I’ve been able to push through soreness and fatigue in some of my lifts. I am well aware not every lift is going to be perfect and pretty so I am pretty happy with how I’m pushing through adversity and fatigue. The diet was up to par this week, and I’m still burning lots of calories each day. My only complaint would be my wate...
Post a Comment
Read more

Proctor Lifting Day 6

 Today was a good old-fashioned rest day for me. I put a lot of strain on my body this week, and it was nice to sleep late, and just rest. I kept my meals pretty clean despite the abundance of unhealthy foods Proctor has on Saturdays. Anyways, I got a nice game of softball in with some of my friends and walked to the swinging bridge of a quick swim. It was good to mentally reset and get a good physical rest. Tomorrow I plan to work on agility and endurance with a treadmill circuit along with an ab workout. I also did some research on the nutrition front and have begun the process of creating my dietary plan and workout plans. I spent about an hour on each subject. Hours: 2 Total Hours: 22 Note: *Water with protein powder for dinner*
1 comment
Read more

Proctor Lifting- Week 1 Reflection

  What a first week for my senior project, I couldn’t have asked for a more fun week out of my senior project. I got to spend every morning in the gym for as long as I wanted to without any time constraints. Every day would start the same with me and the rest of the group grabbing a complete and solid breakfast from the dining hall. We all would begin lifting anywhere from 8:30-9 AM. Each day I would do about 30 minutes of a dynamic and static stretching warm-up. I wanted to make this a priority because I knew each day I’d be in the gym for two hours or more and injury was always possible. I started off the first few days with a workout plan from Ross that was centered on lifting heavyweight for an overall strength boost. These days were a lot of fun and definitely provided an ego boost while lifting really heavyweight. I started off the week with an intense leg session that lasted a few hours and required a lot of intensity and focus. Each afternoon, my afternoon activity was weig...
1 comment
Read more