Fitness rockstar

 Day 14 Today was our last day and we only needed 2 hours. Since it was the last day you know I had to get my one rep max on barbell bench. Previously, my 1 rep max was 305 and I got this just before senior project and my goal was to beat the school record held by Simon Potter which was 315 so this mean I needed to get 320 lbs. 15 pounds in increase in only about 2 weeks is almost impossible. Before I threw on 320 pounds I had to warm up my back shoulders and chest. I did some lat pulldowns, I didn't do anything heavy because I was just trying to warm up. Then I did some shoulder pulls with a band and did wrist curls. I was feeling really good today. I started off with 135 x 10. Then 225x3, 275x1 and then I threw on 3 plates or 315. I got 315 up fairly easily and was a little nervous now that I was going for 320. Jack Fick was my spotter I gave him the count down for a lift-off 3 2 1 and before you know it I got 320.  Hours 2 Total 55

 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

 Day 8 I went to bed super early last night so I would feel better and it worked. I headed over to Jakes to get a breakfast bomb and then I made my way to the turf strip. I rolled out for a little bit and did some band work for my hips. Then I headed into the weight room and started my workout. I had chest and triceps today, so I grabbed a band and warmed up my shoulders and back with it. Then I hopped and a bench and did barbell bench. I stayed away from super heavyweight today and did a lot of sets with high reps. After barbell bench, I did weighted dips. If you want to improve your bench I recommend doing these. Then I did some peck flies and tricep extensions on the cable machine. Later in the day after lunch, I headed to the rink to rollerblade and shoot some pucks.  Hours 5 Total 34

 Day 7 Today I woke up really sick so I wanted to take it easy. I got to the gym around 12 and I did not have a lot of energy. So I thought to do a mobility day. The first thing I did was roll out. This gets my muscles loose and wakes up my muscles. I got both my lower and upper back, then I flipped around and got my quads followed by IT band and then hamstrings. After rolling out for a bit, I did my hip mobility. I follow along with this guy on YouTube who does yoga and mobility movements. After this, I thought I felt good enough to get a back workout in but I didn't. So I did some barbell rows superseded with pull-ups. then I did lat pull-downs superseded with bicep curls. But I was kind of dying from my sickness so I didn't do more than that. Hours 3 Total 29

 Reflection Week One This week has been filled with intense physical activity and a strong focus on maintaining a healthy lifestyle. My mornings often started with a nutritious breakfast, providing me with the energy I needed for the day ahead. I made sure to prioritize stretching before my workouts, particularly focusing on my hip flexors to alleviate their tightness. This helped prepare my body for the tuff leg workouts that followed. During my weightlifting sessions, I emphasized proper form over heavyweights to ensure I was training effectively and reducing the risk of injury. Lunchtime was an opportunity to refuel and replenish my energy levels. I typically stuck to my go-to meal, an egg salad sandwich with chips, white rice, and a bowl of fruit. It provided a balanced combination of protein, carbohydrates, and nutrients. Afternoons were dedicated to specific sports training, whether it was hockey, golf, or rollerblading. It was an exciting time, and I even had the opportunity to

 Day 6 Woke up pretty late because it was a Saturday and headed over to breakfast as fast as possible. I just had cereal and yogurt. After breakfast I headed to the gym to get a work out in. I had chest today so I did dumbbell bench and inline bench. With some triceps at the end. Then I quickly headed over to the rink and shot pucks and rollerbladed. I was heading home so I couldn't do more than an hour in the rink. Hours 3 Total 26

 Day 5 Today I woke up early so I went to the dining hall for breakfast. I had eggs with ham, hash browns and yogurt with granola. After breakfast, I headed to the gym where I looked up hip mobility stretches and followed along with this guy doing hip mobility exercises. it was actually really helpful and my hips and lower back felt really good. Then I went into the gym and hit chest and shoulders. I did flat bench and incline bench then shoulder press. Then I did some cardio on the fan bike. Then I went over to lunch where I had my usual. Then we went to the rink and we brought NHL star Reilly Walsh and we played around for a bit.  Hours 5 Total 23

 Day 4 Today I woke and decided to go to Jakes and get a breakfast bomb and a quarter gallon of chocolate milk. Then went straight to the turf strip where I continued stretching my back because it was killing yesterday and every day. After some stretching, I headed into the weight room and started my lift. Today I had back and arms. I did barbell rows for my first excursus then into pull-ups. Then I did bicep curls until I couldn't hold the dumbbell. After the bicep curls, I finished with lat pulldowns on the cable machines. Then I ran on the treadmill for cardio. After the workout, it was time for lunch so I headed to the dining hall and ate my usual lunch. After lunch we went to the rink and shot some pucks, did some stick handling, and rollerbladed. We shot some videos for our Instagram, which is starting to grow. Then it was time for golf then dinner and that was it.  Hours today: 5 total hours: 18

 Day 3 Today I got up at 830 and headed to breakfast where had eggs, hash browns, and yogurt. After that, we headed to the turf strip to stretch because we were pretty sore. After some stretching, we headed into the weight room and got in our workout. I didn't go to heavy on one muscle group so I did a little bit of everything. I squatted hit some shoulders and curls and then walked on the treadmill for a good amount of time. After the work out I stretched again because my lower back was killing me and is still killing me. Then I went to lunch and had my usual egg salad sandwich with white rice and chips and fruit. Then it was time for our golf match against Vermont. I smoked the kid and ended the match in 5 holes. then after the match, I went to the rink and threw the blades on and shot some pucks, and played pass with a few of the boys. We had someway after our match so I didn't eat in the dining hall. I consumed 2367 calories and my protein was really low and carbs were high

 Today for breakfast I headed over to Jakes and got a Breakfast Bomb and some orange juice. Then after eating we all headed to the gym to get our work-out in. I was a little sore from hitting legs yesterday so I stretched for a good amount of time so I didn't strain any muscles. After stretching I got to my workout, I warmed up my back like I always do before hitting chest. if I don't warm up my back before hitting chest I can't lift to my full potential and I feel a lot of pain in my shoulders if I don't. I did flat barbell bench then went to incline dumbbell press. Then I did some tricep pull downs and over head extensions. After our life we went to lunch where I had my usual again. then after lunch we grabbed our roller blades and played some street hockey in the ted. Then I went to gold and had dinner after. It was BLTs with pasta salad. My calorie intake was 2610 and my protein was 109 grams 355 grams of carbs and 83 grams of fats. In total we had 5 hours today for

 Nick Marrocco Today Colin and I woke up for breakfast and go to the dining hall around 8 o clock. For breakfast, I had scrambled eggs, sausage links, yogurt, and chocolate milk. After breakfast, we headed over to the turf strip and got in our first session of stretching. I really focused on stretching out my hip flexors because they are always tight and I knew I would be hitting legs later. So I made sure I was properly stretched. Finally, we headed into the weight room and got our workout in. I squatted today, focused on my form, and didn't worry too much about the weight. Then after squatting, I followed it with some single-leg hamstring curls, going until failure. I also did some cardio on the treadmill, incline fast pace walk for 20 minutes. Then we hit our second session of stretching immediately after our workout. Focussing on my back and hamstrings so they wouldn't be sore the next day. By this time it was lunchtime, I had my usual egg salad sandwich with chips, white r