Dylan Thompson Senior Project

 Day 11 5/24/21 Today I arrived at the gym at 9:30 after going to Jake's for breakfast. Following the Arnold split today we worked arms and shoulders. We started with a warmup of arm movements and stretches and then jumped into working our shoulders and arms. The workout took about an hour and a half not counting the warmup and cooldown. We started with shoulder press for 5 sets of 8 reps. Then we did a superset of twist curls to target both shorthead and long head bicep and overhead tricep extensions both for 5 sets of 10 reps. We then moved into a superset of heavy bicep curls with low reps and light bicep curls with high reps. For the heavy curls, we did 5 sets of 5, and for the light curls, we did 5 sets of 15. Then we did another superset of skull crusher tricep extensions lying flat on a bench with a barbell and standing cable extensions both for 5 sets of 10 reps. We finished with two burnouts of crazy eights for bicep curls and a drop set of cable extensions. We finished wi

 Weekly Summary 5/23/21 The second week of senior project is done! This week Mitchell and I tried out the Arnold split program and compared it to last week's PPL program. They both had different effects on my body because in the Arnold Split your muscles have less time to rest because you work similar muscle groups closer together. With the PPL you work different muscle groups every 2 or 3 days. Mitchell and I like the Arnold split more and we have decided that will be the basis for our program that we will create. The end of the week was not as productive as I would have liked because I couldn't finish the week's program due to games. I did not lift on Friday or Saturday but I did do research on nutrition and fitness and started making the plan for our program. I would be uploading photos but this website doesn't allow me to upload any of the photos I take to the blog. 

 Day 10 5/21/21 Today I arrived at the gym at 9am. I had a baseball game today so I decided not to lift. This was mainly to save my strength and energy for the game. Instead I did a day of aerobics and research. I did a 10 minute bike ride to loosen up my body and then did 30 minutes of ladder work for agility and mobility. Mitchell and I did a wide variety of ladder drills like icky shuffle, forward in and out, scissor hops and more. We did each one four times and worked both forward and backward. We did a medicine ball core workout going from a straight sit up pass and into lateral passes like a Russian twist movement on each side. I finished with 30 minutes of stretching and rolling out. Once I got back to the dorm I did a few hours worth of research on nutrition and worked on our plan in google sheets.  Hours: Gym: 9am-10:30am Research 12pm-2pm

 Day 9 5/20/21 Today I went to the gym earlier to make our senior seminar at 11. I went to breakfast at 8:45am and arrived at the gym at 9am. Today I exercised my shoulders starting with clean and press for 3 sets of 10 reps, then moving to Arnold press for 5 sets of 6 reps. This one is where you lift two dumbbells starting at your chest facing in and as you raise the weight you rotate it out. I then moved into a superset of bent over lateral raises for 5 sets of 8 reps and side lying lateral raise for 5 sets of 12 reps. I finished off Arnold's shoulder workout with one arm cable raises and dumbbell front raises. The former for 5 sets of 12 reps and the latter for 3 sets of 12 reps. In my research I found that to build hypertrophy the rep scheme should be about 6-12 reps for 3-6 sets so these all fit right in. I started the workout with a bike and dynamic movements and finished with a stretch and a light core workout. In the afternoon I went for a run and did more research on nutri

 Day 8 5/19/21 Today Mitchell and I hit legs. I started with a 5 minute bike warmup and some dynamic movements to get the blood flowing and our heart rates up. I started with back squats for 5 sets of 8 reps, then I did front squats for a more quad focused exercise for 5 sets of 8 reps. From there I moved into a superset of hamstring curls and calf raises and we finished it off with sled pushes. These ones really get me and they're a great way to end the workout. I did core afterwards and cooled down with a bike, stretch and roll. In the afternoon I did some more research on food groups and rep schemes. Hours: Gym: 9:30-11:30 Research: 1pm-2pm

 Day 7 5/18/21 Today I arrived at the gym at 9:30 after a much-needed sleep-in. Today was arm day and it was tough after yesterday's workout. My chest and back were pretty sore going into it so that made it a lot harder. The Arnold split has been taking a lot more time than we anticipated. I started with a 5-minute bike and some arm warmups and got right into it. The focus was biceps, triceps, and forearms and we did a long workout and got a good pump. I finished with some stretching and rolling. Afterward, I did research on food groups for a healthy diet and looked into hypertrophy. Tomorrow is leg day so I'm excited to try the new workout. Hours: Gym: 9:30am-11:30am Research: 1pm-2pm