Skip to main content

Senior Project Day 4- May 11th

 Day 4: 

Today I woke up from a solid 9 hours of sleep and had the usual. 


Breakfast:

  • Coffee

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

  • I then did 45 minutes of meal prep.

     

    I got to school at 10:15, had a protein bar, and did a 30 minute stretch/warmup before another leg day. My hip flexors were killing me and I really wasn’t feeling it today. At the beginning of the workout I really wanted to leave but I kept going and got in a good 75 minute workout.


    Exercises done today:


    Deadlift 


    Barbell deficit reverse lunges 


    Single leg leg press


    Hamstring curls


    Calf raises


     



     At the end of the workout, I had burned 236 active calories and 321 total calories. I did a quick 15-minute cooldown before lunch. 


    Lunch:

    -Turkey and cheese sandwich 

    -Fruit

    -Red bean and root vegetable medley

    -Chocolate chip cookie

            

After lunch, I spent 45 minutes rolling out and stretching again. I also made the decision not to walk or do any more workouts today. A lot of times I don’t prioritize rest enough and I think today was a sign for me that my body needs a little break- overtraining can stunt muscle growth and cause injury. I decided to dedicate my afternoon to rest and recovery rather than more exercise. I spent the afternoon watching the last episode of Killer Sally.


Afternoon snack:

-Apple with peanut butter

-Yogurt with granola

-2 dates

-Cheese stick


Dinner:

-Chicken

-Rice

-Broccoli

-Sweet potato

-Chickpeas

-Maple balsamic dressing


End of day summary:


Today was a pretty good day. At the end of the night, I’m feeling pretty well rested and not too sore. I’m definitely glad I took the afternoon to recover. I ate around 3,000 calories and only burned 1,827. To cap off the night I made a brownie sundae.


Today's hours: 4.75

Total project hours: 21.25

Comments

Post a Comment

Popular posts from this blog

Senior Project Day 12- May 20th

  Day 12: Last night I slept for a solid 8.5 hours. Breakfast: - Coffee -Protein oats with peanut butter, banana, blueberries, and granola Then I tried another 15 minute yoga video since I was pretty sore: https://www.youtube.com/watch?v=r7xsYgTeM2Q   This didn’t target my legs as much as I was hoping so I spent 15 minutes after stretching my legs. Then I headed to school, where I was faced with a little obstacle. Since the school locks up the weight room like Fort Knox, I was unable to get into the gym when I arrived, which threw a wrench in my workout plan. I stretched and rolled out for 30 minutes and then I had to start on the turf strip with a couple of exercises that weren’t even supposed to be included in my workout today. Once I was able to get into the gym however, I had a good lift.  Exercises done today: -Goblet pause squats -Walking lunges -Deadlift -Hamstring curls -Single leg press Part of the reason I was so frustrated by not being able to get in is that si...
Post a Comment
Read more

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...
Post a Comment
Read more

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...
2 comments
Read more