Week 1- Inquiry

In my first week of pursuing my inquiry goal, I thought it would be a good idea to set up a schedule of what exercises I will be doing each day. This week I tracked the current forms of exercise that I do so that and found they are as follows: Soccer (2-3 times/week), Gym (5 times/week), coaching goalkeepers 2-3 times/week, walking (~40 000 steps/week). Using this information, I structured out a weekly guide showing what exercise I will be completing each day, alongside somewhere where I can track other fitness related goals (i.e. Meals, Water Intake, Sleep)

For my in gym fitness I will be following a PPL/UL schedule which stands for Push, Pull, Legs/Upper, Lower. This 5 day plan tells me what types of movements/exercises I should be focusing on when at the gym.

A push day focuses on pushing movements focusing on the chest and triceps muscle groups-exercises include: Bench press, Pec fly, JM Press, Triceps pushdown/overhead press, Lateral Raise.

A pull day focuses on pulling movements focusing on the back and biceps-exercises include: Lat pull down, Any row variation, Shrugs, Bicep curl/preacher curl, Hammer curl, Face pulls.

A leg day is pretty self explanatory focusing on the legs (Quads, Hamstrings, Calves, Glutes) and exercises include: Seated leg extension/Squat, Leg/Hamstring Curl, Calve raises, Deadlifts, Hip thrusts.\

Upper and Lower refer to upper body and lower body, and respectively pull exercises from those listed above

A more in depth guide can be found HERE

This 5 day split allows for 2 rest days which is nice as it lines up with days I don’t coach and allows enough time for muscle recovery and other activities that I enjoy to do such as watching movies, and playing games.

Over the next week, I have tasked myself with researching the processes of muscle growth and recovery, and will delve into the wild world of supplements. At the end of every post from here on out, I will log my fitness for the week and post it at the bottom of the post.

To end this post, here is a fitness video I found interesting this week examining how effective viral workouts are online: