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My Senior Seminar Project

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On my first week beginning my Senior Seminar project I met with Nathan Cox so we could to the pre-test. The pre-test is used to measure growth in each muscle group, tests include: push-ups, leg press, preacher curls, cable tricep pushdowns, weighted planks, machine shoulder press, and barbell deadlifts. Cox also took my waist, chest, bicep, thigh, and calf measurements so we can compare them at the end of the program. Cox gave me a list of workouts to do on the days when I go to the gym without him there. I worked on shoulders and abs with Cox’s guidance, we did Barbell Punches (3 sets with increased weight and decreased reps), and two Tri-sets of: Leg Raises (15 reps), Weighted Sit-ups (15 reps at 10 lbs), and Russian Twists (20 seconds with 10 lbs).
I learned the importance of warming up and stretching before an exercise; before I start my workout I do 10 minutes of cardio to warm up. I still have more to learn about warming up and stretching before exercising, though, it is good to build a foundation. I learned what Barbell Punches are: Barbell Punches are shoulder exercises using a barbell that is attached to the floor on one side and pushing it up with your arm. I also learned what Tri-sets are: Tri-sets are three …show more content…

Although after I finish my workout I always feel accomplished and energized. The pretest was mostly a process of trial and error because we had to find the weight I could do a certain number of reps with, this done to easily compare how much stronger I have gotten when I take the posttest. Cox is a great motivator, whenever he sees me struggling while I’m doing a set he pushes me to keep going or intervenes to make sure I do not hurt myself. Cox is also very chatty, this is good because it breaks any tension and helps calm my nerves, but sometimes this gets in the way of the

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