Proctor Lifting Day-13

Today was an unreal day in the gym for me and the lifting crew. I started the day off with a good meal from the dining hall, and good hydration. After breakfast I started with a very lengthy warm up to make sure I was fresh and ready for my workout. The warmup lasted an hour and consisted of static stretching, dynamic warmup, plyometrics, and squat technique primers. My workout was as follows:

1 hour of static/ dynamic warmup with 1 round of plyometrics:

10 squat jumps

10 split squat jumps

10 box jumps

10 lateral explosive step ups

5 rounds of 10 Medicine Ball Squat Throws (15 lb big ball)

5 sets of Barbell Back Squats (225 for 5) (240 for 4) (270 for 3) (275 for 3) (275 for 5)

5 sets of 5 Dummbell One Arm Rows

5 sets of six dumbbell step ups

5 sets of 8 supine rows

5 sets of 10 dumbbell reverse flys

5 sets of 10 sumo ball pushups

30 minute ab circuit

The afternoon consisted of a 1 hour run and stretching and rolling out for me, as well as continuing to work on my workout plan and presentation. I burned 1645 active calories and 3604 total calories. Onto my final day!

Hours: 5

Total: 51

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)

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