Fitness rockstar

 Day 13 Today I woke up and headed to Jakes before I went over to the turf strip. At the turf strip I rolled out and did my hip mobility. I was feeling pretty good so I wasn't super sore in any particular muscle groups. I hopped on the bike after my stretching to get the blood flowing. Then I hopped under a squat rack and did some back squats. After that, I went into front squats which focus more on the quads than hamstrings. Then I did some stiff-legged rdls which focus on the mammies and lower back. then I finished up on the treadmill. And we also went into the rink to play some roller hockey. And we even played soccer with Eric on the turf.  Hours 5 Total 53

Reflection 2 I think what I learned from this week was that it is important to listen to your body but also always showing up. Despite my lack of energy some days, I decided to focus on mobility exercises to warm up my muscles. Rolling out my back, quads, IT band, and hamstrings helped me loosen up and prepare for the day. While I initially intended to do a full back workout, my sickness stopped me from pushing further. Listening to my body and adapting my routine was important to prevent any injuries in my recovery. Another notable workout session involved a strategic decision based on an event. With the Lakes Region Championship for golf, I wisely chose to prioritize leg exercises to avoid upper body soreness during the competition. Before hitting the weights, I dedicated time to mobility and stretching, particularly focusing on my hip area. By following a YouTube video, I incorporated various movements that targeted tight hip flexors due to past injuries. Squats, lunges, and hamstr

 Day 12 I was still home so I went back to my home gym. Today I was doing legs. I got there at a good time so I got a squat rack right away. But I needed to roll out before. I was pretty tired today so I didn't go super heavy. I started off with easy weights then went up to 3 working sets. I did 275 315 then 325. After that, I did front squats with the barbell. For these, I kept the weights low and high reps. My hamstrings were pretty sore so I did some quad extensions followed by Bulgarian split squats. to finish off I did the stair master which I think is a very underrated machine for a workout.  Hours 3 Total 48

 Day 11  Today I had my hometown's prom so I wasn't on campus to work out. But I still went to the gym before prom to get a pump. I got into the gym and was feeling pretty good so I thought I would do some dumbbell bench and go pretty heavy. I warmed up my back with some lat pulldowns. then I had to wait for a bench because it was pretty busy. I did dumbbell bench and started off with low weights then I gradually went up in weight. I did sets of 10-8-6 each going down in weight every time. I did 90s 100s then 110s. I had never done 110s before so I was pretty proud of myself. Then I went straight to incline dumbbell bench. I also went pretty heavy and got up to 90s which I had also never done before. Then I did the dip machine shoulder press machine and finished with some tricep extensions.  Hours 3 Total 45

 Day 10 Today I went to the dining hall to get some breakfast then I headed over to the rink to play some street hockey and stick handle. Colin was in the rink doing community service so he let me in then. After playing street hockey for a little bit I headed to the turf strip. I rolled out for a little bit before starting my workout. Today I had back, so I started out with barbell rows. I went pretty heavy by my last few sets. Then I did low weights to get a good burn. Then I did some weighted pull-ups. Those were very difficult so I only did 4 sets of 5. Then I went onto the back row machine. I went high reps with low weight for this. Then I did dumbbell row with lat pull-down superset. then I finished with some biceps.  Hours 5 Total 42

 Day 9 Today was the Lakes Region Championship for golf, so I didn't want to hit upper body and be sore during it. So I thought it was smart to hit legs today. I started off on the turf strip where I did some mobility. before mobility, I rolled out and got my muscles loose. I did my usual hip mobility stretches where I followed along with a YouTube video. this is mostly stretches but also some movements that help warm up the muscles in my hip area. Then I did some band work where I focused on my hip flexors, which are super tight due to injuries in the past. After that, I went into the weight room and did some back squats. I went pretty heavy but not too heavy. I did 5-8 reps for 4 working sets. then after that, I did lunges with the barbell. I went really heavy on these with 3-5 reps for each leg and for 5 sets. Then I hopped on the hamstring curl machine and did some sled pushes.  Hours 3 Total 37