weight room

 My final day in the gym was a good one, I was able to complete a back and bicep workout. 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. I also did lat pulldowns sitting on a bench pulling down the cable cords, with a resistance of 40. I ended the day by stretching out my back and legs with a foam roller and did more research along with finishing typing my essay, and finishing my workout plan for the future. 

 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

 Today, my workout consisted of cardio and walk/run day. I was very sore, my back has been bothering me and I wanted to rest it somewhat since I got my back cupped today and it felt good to rest it by doing cardio and core along with shooting pucks. I started off by walking on an incline for 30 mins, at a 3.0 speed and incline of 10. I was doing that for 30 minutes and then ran 2 miles. I then went and shot pucks, got some sun, and was there for around an hour. After that, later on, I went back and did some core exercises, these make my back feel better on an off day, Kelly told me about that and it really has been making my back feel better for the most part. I started off with holding the yoga ball in between my feet and moved it to the back of my head, did 4 sets of 10 back and forth. I then did 3 sets of 1-minute planks, along with doing 4 sets of Russian twists, 15 on each side with a 12-pound med ball and 4 sets of crunches, 25 on each side. I also did some more agility today, di

 To start off the new week, I hit legs. Last week, my hip flexor in my right hip was bothering me so I took some time off from legs, I only hit legs once last week. To start off I did squats, for 5 sets of 5 reps every time. I started off at 145, went to 175,195,205, and 225. After my superset of squats, I went to single leg lunge extensions on the bench, with 35 pound dumbbells. This is a productive leg burnout, I did 3 sets of 8 on each leg along with leg press, 3 sets of 10 with a resistance of 400 pounds. Then after that, I moved onto dumbbell squats, with a 60 pound dumbbell, 3 sets of 10. While doing that, I switched off doing lunges along with that for 3 sets of 10 on each leg, with 35 pound dumbbells to end the workout. Ended the day on the bike for 4 miles, my legs were tired. I as well shot pucks for a hour, since I’m doing hockey based workouts shooting pucks is helping me get better Will be hitting biceps tomorrow Hours  10-1230, shot pucks from 2-3 along with half research

It was a good Sunday to go to the gym, I was able to complete a chest and bicep workout. Started off with a pause bench moving up in progression starting off with 135, for 10 reps. Then did another set for 10 reps to get ready for the next set of 145 for 8, did 2 sets of that ended it with 2 more sets of 155 for 6 reps. I as well tried to max out, I hit 185 for 2 reps and got 195 for one. I was sore for 205, almost got it but couldn’t get it. Was glad I got up to 195, 2 weeks ago I couldn’t do it, I think the pause bench method has been helping me out. I then proceeded to do hammer curls, 4 sets of 8 reps with 25-pound dumbbells, along with incline bench, with dumbbells with 50-pound dumbbells, 4 sets of 8. Also did bar curls, 65 pounds, and did 4 sets of 8. Finished the day with some sled pushes, while using 2 45s on the sled, me and AK would switch off doing this while one person had to hold a plank and the other person would have to run up and back with the sled. This was a burnout

 Throughout the process of doing this senior project I have been having a great time, being able to go to the weight room everyday, researching proper nutrition, researching workout ideas, and just being able to use my own workout cycle in order to make my own program is something I’m grateful for. This process hasn’t been to stressful because I love going to the weight room and finding out more about nutrition, getting stronger, and making my own program that will help me on the ice and off.  I haven’t completed my whole workout cycle, because I am going to test more workouts next week and make my program to the best of my ability, but I mainly know how I will make a program for workouts throughout the week. This past week I have tried more workouts and new things that have been interesting and challenging. For the reps, I learned the difference between heavy, light, and correct form. I realized the heavier weights I go less reps I’m going to do but it will be okay, because heavier we

 Today for my workout I hit shoulders. I felt this was a good idea to do this because I don’t have any games this weekend and usually I try not to hit shoulders before games because it tends to be sore when I have to throw a baseball the next few days. I started off with lateral raises with 20 lb dumbbells for 4 sets, along with shoulder raises with a 35 pound plate, I found a this new excersise, with a YouTube video online and I really felt that the slower I went the harder the workout was. I also did shrugs, with 50 pound dumbbells for 3 sets of 10, slowly for more reps. I then proceeded to do the cable machine at a resistance of 35, 4 sets of 8. It was difficult but I felt the resistance as I pushed slowly, and along with that I did overhead press, 75 pounds for 3 sets of 8 reps. I then did some core, I did three planks each for a minute Russian twists 30 each side for three sets and overall 100 crunches over four sets of 25 to end the day.  I was in there from 930 to 1230  did 30 m

 Today I hit chest and a little bit of arms, I started off by benching 135 for a set of 10 then I moved up to 145 for a set of eight then I went up to 155 for a set of sex and then 175 for a set of four and 185 for two. I progressively added weight heavier and did less reps in order to gain strength for my bench skills so I can improve adding more weight to the bar. I saw this technique and Ross told me I can progressively bench once I move up and wait week by week so I am trying my best each week to get better by using less reps but heavier weight. I then moved to pull ups which I use to resistant band ended four sets all till I couldn’t do anymore. I then moved on to incline dumbbell bench with 50s I did four sets of eight reps. I then moved on to hammer curls, 4 sets of 8 with 25’s, bar curls, with the 35 pound bar and 15 on each side so 65 pounds for four sets of 10 reps. I then did close grip dumbbell bench with 40s for three sets of 10. I tried to superset at the beginning of my

 Today I had an upper-body day but I mainly focused on my back and biceps. I started off doing bent-over rows with the bar and 25s on each side for three sets of 10 reps then had 35 on each side for two sets of six. I moved on to lat pulldowns with a resistance of 35 on the cable cords along with doing lat pull back machine, with 100 pounds on the machine for my second circuit both for three sets of 10. I then proceeded to do a third circuit which consisted of wide-grip curls with 15 pounds on each side of the bar along with regular bar curls, same weight, and hammer curls, holding one dumbbell at a 90-degree angle while using the other one. I did three sets of 10 for all of those based on research I’m trying to get around 10 to 15 reps for all my exercises but for some, I will try to go heavy moving forward as well but I’ve been having problems with my back so I try to go lighter instead of heavier, this helps my back pains go away with better form. I also stretched for a while, befo

 Today, I was able to do an upper body workout which took me a while to complete along with a 45-minute run and walk on the treadmill. I started off with bench press, I did pause the bench for 2 seconds every time I dropped the bar down to my chest. I did this for 5 sets and tried adding 10 pounds every time I did a new set. I started with 25s on each side and went for as many reps as I could, until failure. I tried this strategy because I want to get my bench weight max up, my max for one rep is 205. I then did dumbell incline press for 3 sets of 10 reps, while also doing curls with the bar along with 10 pounds and a 5 on each side, 3 sets of 15 reps. Also, I did a close grip dumbell bench, which I did 4 sets of 8 reps where I used 45-pound dumbells, along with reverse curls with the bar and 10 pounds on each side, and also shoulder shrugs with a shoulder fly along with that circuit. I did 3 sets of 10 reps for all of those, and I tried my best to do more reps because I feel I have be

 Today for my first day of the senior project in the weight room I was able to complete a leg day cycle rotation. First off, I stretched and got my legs ready, then I started off with squats, 5 sets of 5 reps increasing weight, did single-leg standing leg extensions for 3 sets of 10 reps, leg press machine for 3 sets of 10 reps, dumbbell squats for 3 sets of 12, calf raises for 3 sets of 12, and single-leg backward extension on the machine for 3 sets of 12. I then ran/walked 2 miles on the treadmill, with an incline to it for a bit of endurance. As a group, we also were able to make a group Instagram together so we can share some of our things we will be accomplishing day by day. As well, I came back to the weight room after dinner and did some core exercises, I did a circuit with one of my friends and we did 3 sets of a rotation which one person is doing med ball overhead slams for 10 reps with a 15-pound ball, 20 crunches, and Russian twists for 15 each side while the other person ha