Mitchell Hoyt senior project

 Day 11 5/24/21 Second to last day of senior project, so you know we had to hit biceps and triceps. Yesterday I did chest and back (I forgot to blog about it) and I felt the effects today, my arms were dead. I started with twist curls and overhead tricep extensions, 5 sets of each with 12 reps for hypertrophy because I want big arms. Then I did seated bicep curls and dips. After that I did a heavy set of curls paired with a light set of curls for 5 sets of each to work our biceps. To work our triceps I did a superset of cable extensions and skull crushers. Then to end I did a drop set of cable extensions and farmer curls. For the drop set I did 12 reps at 30 pounds then dropped the weight to 25 and did 12 reps with no rest in between, I did that all the way down to 10 pounds. I did the farmer curls with Dylan, I did 1 rep then passed it to Dylan and he did one rep and passed it back to me then I did two reps and passed it back to him all the way up to 8 reps and then back down to 1 rep

Week 2 5/17-5/23 Great week. I actually learned a lot by trying out the Arnold split; even though I did the same types of exercise in both of the splits (Arnold and PPL), they had much different effects on my body. The PPL split gave my muscles enough time to recover because I would work that group every 2-3 days. With the Arnold split, I worked each group of muscles two days in a row which felt like it was more effective. Because I got vaccinated and had games I was only able to work my upper body two days in a row by working out my chest and back one day, and my biceps and triceps the next day. For those who are new to the blog, working your chest and back partially works your biceps and triceps and vice versa.  Picture during PPL split: Picture from Arnold split (Gower is ok he's just not in this one, also Dylan got a buzzcut): After doing the Arnold split, Dylan and I decided that it will be the one we base our workout plan off of. Stay tuned for the workout plan and more updat

 Day 10      5/21/21 Dylan and I both had games today (that we won) so it was very light. All we did was bike for 10 minutes, half hour of footwork, and foam roll. The footwork actually made me sweat a lot which made me feel better about not doing much today. We did abs too but for like 2 minutes. The stretching definitely did help because I felt good during the game. I didn't get any pictures during the actual workout, but I did get a nice one from the game that I will be sharing in this blog. Hours: 9:30-10:30am: footwork and stuff

 Day 9 5/20/21 Today was a super light day focused around stretching and agility because I also had a game today and I didn't want to be fatigued but I also didn't want to be stiff. I started with 3 miles on the bike to get the blood flowing followed by 5 minutes of jumprope for agility. I also did a core workout because I still wanted to do some form of workout even though it was a game day. For core I did three rotations hanging leg raises, crunches, and weighted Russian twists, 20 reps of each and then the last set was until failure. I did those three ab exercises because they all work different parts of your core; leg raises work lower, crunches work middle and upper, and Russian twists work the sides. I ended with about a half hour of foam rolling and static stretching. I had to do all that stretching to make up for the fact that I did leg day the day before a game because usually I do it two days before so that I'm not sore. It paid off, I wasn't sore and we actua

 Day 8 5/19/21 Today was leg day again, they're usually brutal but today it wasn't too too bad, probably because I have been doing more leg days recently and my muscles are used to it. I feel like I'm gonna regret saying that tomorrow. To start, Dylan and I did back squat, for 5 sets and 8 reps for hypertrophy. Then we did front squad as a variation to target our quads a little more. For that we did 5 sets and 5 reps. Following the front squat we did a superset of calf raises and hamstring curls; calf raises until failure and 10 hamstring curls, 5 sets for both. We ended with our favorite: sled pushes! I honestly really like sled pushes to end a workout, mostly because they suck too much to do at the beginning of a workout and when you're done with the sled it feels very good to know you don't have to do anything else. Overall it was a very good workout even though I did not push the weight because I have a game tomorrow. Don't forget about our instagram either

 Day 7 5/18/21 Ok so the Arnold split is kind of a killer. I was sore from yesterday going into today's workout, and after today's arm workout my arms were very, very dead. To be fair it was a long workout, but even from the beginning I could tell that my arms were sore from yesterday. Today Dylan and I changed it up and did 5 sets of everything instead of 3 or 4 because we wanted to really push ourselves. We started with curls while sitting on an incline bench- so that we couldn't use our bodyweight to help lift the weights- and tricep extensions. We then went to regular bicep curls and overhead tricep extensions, we did a different type of tricep extension to work a different part of the tricep. Then we did preacher curls which are good because they make it so it is impossible to use any muscle other than your bicep to lift the weight. We put that in a superset with dumbbell skull crushers. After that we did concentration curls and dips on the bench and then twist curls a