Skip to main content

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

Post a Comment

Popular posts from this blog

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
1 comment
Read more

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
1 comment
Read more

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
2 comments
Read more