Senior Project Day 14- May 23rd

Last night I got 8 hours of sleep.

Breakfast:

-Coffee

-Protein oats with peanut butter, banana, blueberries, and granola

I got to the gym at 9:45 and did a 15 minute warmup before leg day.

Exercises done today:

-Squats

-Pause squats

-Calf raises

-RDL’s

Today was an awesome leg day. My depth could have been better but I hit a PR, a higher volume, and was recovering well between sets. At the end of the workout I had burned 264 active calories and 358 total calories. Then I stretched for twenty minutes before lunch.

Lunch:

-Salad with chicken, croutons, chickpeas, carrots, and tomatoes

-Peas

-Fruit

Afternoon snack:

-Protein bar

Dinner:

-Applebee’s shrimp bowl

Today’s hours: 2

Total project hours: 58

Comments

Week 2 Reflection

This week was a stellar week of lifts. I can definitely feel myself getting stronger. I was able to up either my weight or my reps for every one of the 4 days and hit a few PR's. My volume rocketed up as well, which was awesome to see. I've been hitting my calorie goal every day and really prioritizing rest and recovery. These are paying off, and based on the results I'm seeing from prioritizing these, I will definitely make sure to continue paying close attention to them in all of my future workouts. As I've mentioned before, one of my common personal issues is that I'm not good at taking rest days. Senior project has shown me how essential these are, and really reinforced the idea that rest days will actually help you build muscle, not cause you to lose it. I took 3 days off for the first time in over a year and my workouts in the week that followed were unreal and I saw serious progress. Last week, there were several days where I just did not want to lift what...

Week 1 Reflection

Senior project has been off to a great start for me. I started the week off strong with my bench day. I then moved onto a brutal leg day, followed by a press day. I then finished the week with another leg day and then back and biceps. I felt super good, pushing through all of my workouts even on the days when I was struggling to find the energy for it. On Thursday, I made the decision to not do an afternoon walk or workout. Although this wasn't ideal, a huge part of fitness is knowing how to listen to your body and when to take a break. I've definitely started feeling some soreness as the week has progressed. Luckily, a huge part of my project is recovery. I have plenty of time to ensure that I am taking proper care of my body, resting when needed, and stretching even more than I think I need to. A little bump that I have run into is some pretty severe bruising on my legs. After a conversation with Kelly, I learned that it is due to the muscle te...

Senior Project Day 1- May 8th

This morning I woke up at 7:30, after 9 hours of sleep and ate breakfast. Breakfast: Coffee Protein oats with peanut butter, banana, blueberries, and granola I then spent an hour researching, investigating the benefits of intra workout carbs, since I planned to begin implementing them into my lifts. Although their effectiveness is debated and will obviously vary from person to person based on a variety of factors, there really isn’t any downside to consuming them. I got to the gym at 9:40 and spent 25 minutes stretching, warming up, and rolling out before beginning my push day. Snack: Overnight oats bar Around 20 minutes into the workout, I ate an overnight oats bar, which had a good balance of carbs and protein, to help power me through the 90 minute workout. Intra workout carbs are shown to help you sustain energy throughout and make you less likely to fail sets, as they replenish muscle glycogen so that you have energy constantly coming in helping you to get up the weight...

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