I pitched a complete game on saturday throwing 102 pitches while allowing 3-4 hits, 3 walks, and 10 k’s, and 0 or 1 earned runs… First time pitching in a while; I had been dealing with two pulled groin muscles for about 5-6 weeks, but I finally was ready to go back to the mound and to the weight room again. Prior to that game, I had only pitched about 3-maybe 4 innings the whole season since I had been dealing with injuries.
After the game, I jogged and sprinted 3 poles; did about 25 bodyweight squats, and stretched.
Then yesterday, I went and did a full body workout at the gym, Squats: 1x45x10, 1x95x10, 1x135x6, 3x185x5 all the way down-past parallel. Sumo Deads, 1x95, 1x135, 1x185, 2x225x5, 1x245x3, 1x245x4. Seating Rows, 1x70x8, 1x90x8,1x80x6. Palm facing chins: 1x10, 1x8… Tricep Pulldowns:1x90x8, 1x80x6, 1x70x6… afterwards… 15 sets of variant exercises for rotator cuff, and finally cool down-15 minutes of stretching.
is there anything I maybe should have added, or should take out?
Prior to workout: I had 4 pieces of wholewheat toast, 8oz milk, 1 scoop of gf pro cherry protein.
45 minutes prior: green bulge… 30 minutes prior: Whiteblood: Sample Package of Isatori H+blocker: 15 minutes prior: began sipping on Scivation Xtend (BCAA’s), and Substance WPI Grape protein…
About 30 minutes after workout, shot down 1tsp of creatine monohydrate since I don’t have any bulk CEE…
15 minutes later: 16-20 oz of X factor Gatorade, and 1.5 scoops of GF Pro Cherry Protein.
45 minutes after that, about 10-12 oz steak, and a 1 cup of oats with 16 oz of milk. Power went out during this time so I had to cook the oats on the grill using the burner.
About 2.5-3 hours before workout, 4 caps of USP labs Cissus Rx. I did 4x4x4 yesterday for dosing on this product. Been using it for a little over 2 weeks.