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Proctor Lifting Day 9

 Today was quite an interesting day for me. I started the day with a 192.4-pound weigh-in and felt proud of myself for the work I put in yesterday. Today I was pretty sore, I'm pretty sure I'm not hydrating enough, but I know I'm hitting the 8-hour mark for sleep. I started the day off with a good breakfast, and then I took a 15-minute ice bath to curb some of my soreness. Today my workout was an arm day with metabolic conditioning and an ab circuit. 

4 sets of 8-10 EZ Bar Curls Superset with 4 sets of 8-10 Preacher Curls

 4 sets of 8-10 Cable Rope Extensions superset with 4 sets of 8-10 standing curls 

3 sets of 8-10 skull crushers superset with 3 sets of 8-10 Hammer Curls

3 sets of 10-12 overhead cable extensions 3 sets of 10-12 close-grip underhand curls

Metabolic Conditioning: 5 sets

10 Dumbbell One Arm Hang Snatches

12 Dumbbell Goblet Squats

5 per arm Dumbbell One-Arm Standing Press

8 per arm Dumbbell One-Arm Row

I followed this up with 30 minutes of Abs and 20 minutes of mobility. Overall my morning work lasted from about 8:45 to 11:30. Overall, I worked a lot on my breathing while stretching because I'm trying to reach a state where I'm not sore, as my lower back and glutes are carrying heavy burdens. I burned 515 active calories and 651 total calories during my workout. This was a pretty low-intensity day so I'm not too worried that I didn't burn 1,000 like I have been. Overall, on the day I have burned 999 active calories and 2,777 active calories. During my afternoon activity, I took a nap because I felt pretty fatigued and felt I needed recovery. I really need to get my hydration locked in or I will get injured. Onto Day 10. 









Comments

  1. RossMay 23, 2021 at 5:01 AM

    Some of your supersets are antagonistic muscle groups and others are working the same groups. What's the thinking there?

    ReplyDelete

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