Proctor Lifting Day 5

My Apple Watch, unfortunately, died after I completed my first workout. Anyways, I weighed in today at 192.0 lbs and I'm pretty happy with how things are going right now. But today I decided to focus on more hockey-oriented training rather than overall strength training. Hockey-oriented means I'm putting more emphasis on the lower body along with lateral and vertical explosiveness. The name of the game is explosiveness and power. I started with 6
0 minutes of stretching to ensure I'd be less at risk of injury for such intense training. The training was

Plyometrics 1 set:

10 squat jumps

10 split squat jumps

10 box jumps

10 explosive lateral step-ups

5 sets lateral explosive step-ups:

5 reps

4 reps

3 reps

3reps

5 sets of 5 back squats supersetted with 8 Dumbbell lat pullovers

5 sets of 6 alternating Dumbbell Presses( 12 total) supersetted with 15 elevated hip extensions

5 sets of Dumbell curl to press along with 5 sets of 10 supine rows.

I then completed a Mass Building Finisher:

3 sets of 10 Barbell Shoulder Presses

3 sets of 10 Romanian Deadlifts

3 sets of 10 Dumbbell Chest Flys

3 sets of 10 Dumbbell Curl To Press

This was an intense workout and I could really feel that I was building strength and explosiveness in my legs, and felt worked afterward. For this workout, (2 hours and 54 minutes) I burned 944 active calories and 1,243 total calories. I felt a lot better throughout the day as I made sure to get a good amount of sleep the night before. I feel I accomplished a lot with this workout. I could really feel myself becoming more explosive and strong today. I shifted my focus because I realized that I need to be ready to hit the ice quickly and be as quick and explosive as possible when I get back home from school. After all, I have junior team camps at the end of June. My afternoon activity was used for rolling out and stretching for about an hour and ten minutes. Tomorrow will either be a High-Intensity Interval Training day or a rest day. I feel pretty spent after our first week. Overall during that workout, I burned 1,229 active calories and 2,596 calories.

Hours: 4

Total Hours: 20

Comments

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(Michael Gilerman)( Gym Rat Project)

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