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Leg Day

 I decided to train legs yesterday down at the Arc and my leg workouts don't normally last long. The first thing I did is warmup I went to the hamstring curl machine and quad extensions where i did higher repetitions and less weight just to get some blood flowing in my legs before I started anything heavy or intense. The first exercise was leg press where each set I added another 45 pound plate starting at 4 plates going up to 8 plates total for 4 sets total. The next exercise is squats I did 4 sets of these with 225 pounds. The last two exercises are actually what I warmed up with the hamstring curls and quad extensions but this time they were working sets and 4 sets of each with higher weight than what I did for warmup. 
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Pull Day

 I did a pull day today at the Arc. I did 6 different exercises, but I started with a warmup where I just did some arm swings. The first two exercises were kind of paired together so I started with pull ups then went right into rope pullovers and I did this for 4 sets. I then did machine rows which I did 4 sets of as well. The last thing I did for back was another seated row movement which I did for 4 sets. I then started my biceps I did 3 sets of 35 pound dumbbells. After that I did preacher curls with drop sets where I would put on 2 45 pound plates then take one plate off after I hit failure with the first two plates. I would then proceed to go to failure again with one plate, I did this 4 times. 
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shoulders and arm workout

       For October 24 I completed a workout at the arc. I trained my shoulders and arms, I started with some warmup movements to activate my shoulders especially my rotator cuffs. The first exercise I started with was dumbbell shoulder press I did 4 sets ranging from 6-10 reps. Next workout I did was seated lateral raises with dumbbells also 4 sets but the reps were increased to 15-20. Another workout I did was rear deltoid flies with the cable rack. Lastly I did front raises with a straight bar 4 sets till failure. After I finished up shoulders I then did some triceps I did rope pushdowns with a moderate weight and 4 sets. Next was single arm tricep pulldown 3 sets of these. 
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Wednesday, October 20, 2022

    Today students at Slippery Rock woke up to a cold snowy day. The students were thrilled when they were emailed by the school and heard about the delayed schedule. Other students and myself included went back to bed because the new delayed schedule pushed your classes back about 1-2 hours. Another thing Slippery Rock did was make the classes only 35 minutes instead of 50 minutes. The only downside to this weather and the delayed schedule is its too cold and it can make driving to class unsafe once we really get into the winter and the schedule pushes back classes and if you have to work or do something your delayed class might get interrupted, for example I had my one class pushed back one hour so then I had to leave early in the middle of class to go meet with my advisor instead of sitting through my whole class. Im glad the school changed things up this year and added the new delay schedule.
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