weight room

 Today was a good Monday to hit chest and core. I started off with bench press, I did bench press, for 6 sets of 135 for 10, 145 for 8, 155 for 6 165 for 4 175 for 3 and 185 for 2. I then went onto do pull ups with a resistance band, did 6 sets of reps till failure. I also did a cycle with close grip dumbbell bench, and dumbbell bench with 10 reps for each arm going back and fourth, both with 35 pound dumbbells. I then did cable grip extension to chest, and with incline dumbbell bench for 4 sets of 8 reps with 40 pound dumbbells. I ended the day with the same core exercise as before, 25 reps of bicycle, 4 sets of 1 minute plank, yoga ball leg extension to behind the head, and dead bug extension with yoga ball for 10 reps each leg for 4 sets of all. 

 On this Sunday I took a good day to hit my legs and core, along with sled pushes to end the day. I started off with squats, went with 155 for 5, 175 for 5, 195 for 5 215 for 5, and 225 for 3. My legs were a bit sore, I had 2 baseball games in a row and it felt good to be back getting the legs ready. I then went on to leg press, 300 pounds of 4 sets of 10 along with single leg lunges with 35-pound dumbbells, 4 sets of 8 each leg. I also did Bulgarian squats, with 30-pound dumbells for 3 sets of 8 reps each leg, with 35-pound dumbells. To end the circuit I did squats while holding a 60-pound dumbell and calf raises with 3 45s on the machine, both were 4 sets of 8. After that, I did the same core circuit I did the day before, along with the sled push workout to finish the day, It a burnout series after hitting legs but it definitely is helping to generate power and strength with the legs. I then stretched at the end to get my legs feeling better.

 Today I was able to complete a bicep and back circuit. I started off with bar curls, 65 pounds for 4 sets of 8 along with the pullback machine exercise, with 100 pounds for 4 sets of 8. I then was able to do hammer curls, regular curls, and curls with a 35-pound plate, all for 4 sets of 10 reps, on each arm for hammer curls and dumbbell regular curls. I then did bend-over rows one set with a dumbbell and a bench for 3 sets of 8 reps of 60 pounds along with bent-over rows with a bar, 35 on each side so 115 pounds. Along with that, I was able to do some agility ladders to get faster, these workouts were provided through a hockey program I saw on youtube. Started with one foot in the other out, went to two feet in, single-leg in and out, single-leg run movement, lateral high knees, lateral scissor hops, in order to get the movement techniques down. I did 4 sets of each movement  I ended the day with biking 8 miles for some cardio and shot pucks for a hour, along with some research.  Here

 This week was a great time doing my senior project managing time and finding ways to get better in and out of the weight room finding ways to workout during baseball season. With games on the weekend, I was able to come into the weigh room for just about everyday this week including weekends and found time to manage in order to lift weights, do core exercises, agility, stretching, and overall train to become a better athlete while playing a sport. With this took a lot of training, mental work, research, and time consuming all in the process of me becoming a better, faster, and stronger athlete leading to my next hockey season and my current baseball season.  Not only am I noticing results in progress in the look of my body, but I feel more confident and stronger playing baseball. I truly believe I have generated more bat speed along with building muscle with the power of my legs to generate through the ball and it’s shown. I hit my furthest baseball against tilton, a home run  that I

 Today is game day, so I decided to get my core and bike skills mentally and physically stronger as I took a day off from the weights. Started off with doing 4 sets of 4 different exercises, I did 4 sets of touching my arm to my leg, (bicycles) for 25 reps every set, along with extending my leg with a yoga ball to the back of my head with my feet catching the ball back and forth for 4 sets of 10 up and down. I then proceeded to do a plank for a minute, 4 sets for one minute to burn the core, and along with 4 sets of med ball Russian twists, did 15 on each side with a 15-pound med ball, all in a rotation in which I would switch off so the cycle rotated. I then rode the bike for 8 miles, did a circuit so I did 30 seconds full speed 30 seconds slowly, I treated it so I was getting in shifts in order where I go hard for 30 seconds and then off for 30 so I can process the motion, this will help my legs generate speed as I had the resistance at 15 so I can use power through the workout. This

 Today was a good shoulder and chest pump day, feeling confident before one of my baseball games coming up. Started off with bench press, I didn’t do pause bench press this week because I wanted to see my progress in the regular benchpress and it was very noticeable as I did 145 for 10 reps 155 for 8 reps 175 for 5 reps, 185 for 2 reps and 195 for 2 reps. Last week I got 195 for one rep I was able to get it for two reps this week and I’m proud of that. I Then moved to incline dumbbell press with the 40s, did 4 sets of 8 reps. I’ve been it close grip dumbbell press for 8 reps of three sets, with 30-pound dumbbells. I then moved on to skull crushers with the 20s for three sets of 10, along with sitting curls with 20-pound dumbbells, 4 sets of 12 reps on each arm. Finished the day with a super circuit of hammer curls, regular curls, and halfway bicep curls for 4 sets of 8 reps on each arm with 25-pound dumbbells. Shot pucks for an hour to end the day outside  5 hours