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 jog/ride 1-10 resistance- focus on flushing the legs out

Treadmill-10 rounds

jog- 6 speed- 1 minute

sprint-10 speed-1 minute

Abs: 10-35 minutes

The workout resulted in 725 active calories being burned, and a total of 880 calories being burned. On the day, I burned 3,335 total calories and 1,345 active calories.

Comments

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 weight r

Proctor Lifting Day 8

Today was a good day for me and I was in the gym for a long time. I was in the gym today from 8:27-11:30 AM. I put in a lot of work and I could really feel the results. Today was another explosive, intense training day for me. The exercises were as follows: 5 sets of 5 barbell hang cleans 5 sets of 5 bench presses superset with Bodyweight Elevated Hip Extensions 5 sets of 10-15 5 sets of 8 incline Dumbbell bench press superset with 5 sets of 8 Romanian Deadlifts 5 sets of 20 banded back rows superset with 5 sets of 10 Dumbbell reverse fly I then followed up with cardio on the bike: 10 rounds: 1 minute of a jog at 10.0 resistance 1 minute of a sprint at 15.0 resistance I then followed up with an ab circuit. I really felt like today was one of or if not my best day in the gym. I kept the intensity at a high level, I had a high level of energy, and I felt really locked in. The workout lasted for a total of 2 hours and 35 minutes. I burned 1,081 active calories and 1,351 total calories On

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, supin

(Michael Gilerman)( Gym Rat Project)

Search This Blog