Skip to main content

Senior Project Day 9- May 17th

 Day 9:

Today I woke up at 6:30 again, getting 8.5 hours of sleep. I was definitely feeling yesterday’s workout, as my chest, arms, and shoulders were pretty tight so I spent 20 minutes stretching my upper body. I decided to do some meal prep for the week and make brownies, which took about 45 minutes I made a relatively healthy version that are pretty high calorie (peanut butter banana). Obviously I had to have one for breakfast dessert.

Breakfast:

  • Coffee

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

  • Brownie


                                                

I got to school at 9:15 and spent half an hour warming up for my squat day. Exercises done today:

-Squats

-RDL’s

-Calf raises


Midworkout fuel:

-Swedish fish

At the end of the workout, I had burned 265 active calories and 361 total calories. I felt really good throughout this workout. I tried a different pre today and wasn’t sure if it would have an impact on my workout but it felt the exact same as my other one. I hit a PR and increased my weight on pause squats by 10 lbs for 4 sets of 10 reps while getting really good depth. Overall, I was really happy with my whole workout and felt great when it was over. I stretched and rolled out for half an hour, then went to lunch. 


Lunch:

-Turkey and cheese sandwich

-Edamame and corn salad

-Salad with croutons and chickpeas

-Huge bag of fruit

For weight room I did a quick treadmill walk:


I walked for a mile on speed 3 with no incline. I burned 71 active calories and 93 total calories. I went shopping after this and got a Starbucks drink but didn't have time for a snack until 4:15 which was kind of brutal. 

Snack:

-2 sleeves of peanut butter crackers

Dinner:

-Burrito with pork, chicken, rice, sweet potato, grilled onions, and avocado

Dessert:

-Brownie sundae w/ cookie dough ice cream


After dessert, I spent 15 minutes doing an inversion to reverse the blood flow and promote circulation, which I hope will help speed up my recovery.


Today was a really good day for me, my lift was one of the best ones yet and I definitely feel myself getting stronger every day. This is also reflected in my increase in weight and reps, contributing to a higher overall volume. I burned 1,882 calories throughout the day, consumed just above 3,000 calories, and well over a gallon of water.

Today's hours: 3.75

Total project hours: 40

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 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
Post a Comment
Read more