Skip to main content

Senior Project Day 5- May 12th

 Day 5:

Last night I got a solid 8 hours of sleep. I used the theragun for 15 minutes and did a 45 minute yoga video from YouTube to get a really good stretch in right off the bat to prepare me for the day. Same breakfast as yesterday:


Breakfast:

  • Coffee

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


Then I drank my greens, and on my drive to school an hour later I was already hungry again so I had an overnight oat bar. I then did a 30 minute warmup before my 80 minute back & bicep day. I found that I was struggling to hit my usual reps, probably because I’m fatigued from the week, so I lowered my weight and upped my reps to maintain good form. 



Exercises done today:


Bicep curls


Seated rows


Hammer curls


Dumbbell rows


Pullups


Lat pulldowns

 At the end of the workout, I had burned 232 active calories and 322 total calories. I spent 30 minutes stretching before lunch. My stomach was a bottomless pit today so I was super hungry for lunch.


Lunch:

-Chicken and rice

-Pasta salad

-Steamed mixed vegetables

-Roasted root vegetables

-Cottage cheese

-Bowl of fruit

-Cookie

I did a 45 minute stretch/rollout after lunch, which has become a good routine. For weight room, Grace and I went for a leisurely walk around campus. 

I went a total of 1.43 miles, burning 77 active cals and 115 total. Then I had a snack.


Snack:

-Smoothie with cherries, blueberries, kale, strawberries, protein powder, yogurt, and almond milk

-Pretzels with hummus


A couple hours later it was time to chef again (45 minutes). 


Dinner:

-Chicken

-Broccoli

-Sweet potato

-Ranch

-Honey roasted chickpeas


After dinner, I did another 15 minutes with the theragun. My legs are still pretty sore but other than that I feel good. I then watched Supersize Me, a documentary about a man that eats McDonalds for a month straight to see the effects it has on his health. This is a 90 minute movie.


Finished off the night with the usual brownie sundae.




Today was a solid workout and day in general. Ended the day with a calorie burn of 1,757 and consumed 3000+. Looking forward to a weekend of recovery and fueling up for next week!



Today's hours: 6.5
Total project hours: 27.75









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