Kenja's daily journal


#1

February 19, 2009 Update

Age: 15
Height: 5’3"
Weight: 140 lbs

Going to play in a 16 - 19 year old league. I will probably be the youngest in the league. I hope this could be a good learning and developing league. To finally verse competition and good players.

Goals:

  • Be able to hit off 80+ mph pitches
  • Pitch about 75 - 80 mph.
  • Have control over: Curveball, Change-Up, and Cut Fastball
  • Make PBL team - Coquitlam Reds

#2

Thursday, Februray 19, 2009

-Resistance Band Workout
-Triceps
-Dumbbell Squats
-Jump Rope
-10 minutes swinging a baseball bat.
-Grabbed a baseball and glove


#3

Saturday, February 21, 2009

-Resistance Band Workout
-Biceps
-Shoulders
-Push Ups
-10 Minutes swinging a bat
-Jump Rope
-Ab Workout
-Stretching


#4

Sunday, February 22, 2009

-Baseball Bullpen Practice:
-Hitting: 1 bucket + 20 pitches + pitching machine
-Pitching: 25 pitches
-Grounders: 12 grounders

-Ice Arm
-Stretching

-Resistance Band Workout
-Push Ups
-Sit-Ups


#5

Sunday, February 22, 2009
Todays Bullpen session was great. I got a chance to do more batting. My pitching was great. Not in the beginning, threw my first pitch in the dirt. I was being watched my i guess the pitching coach, but that didn’t really bother me. I just pitched. I threw 60% fast balls, 30 % curveballs and 10% changeup. I’m glad i’m starting to throw more than fastballs and curveballs. From last week not being able to control my curve, i’m very happy that i atleast controlled it today. Big improvement.

Hitting was a different story, Soft tossing with a wood bad then pitching machine with a metal, wasn’t a pretty sight. I was ahead of almost every pitch. I need to work on my back foot and balance.

Fielding was terrible. The guy hitting grounders to us was old and useless. Didn’t give me any challenge. But threw the ball to the chest/head everytime.

All in all, today’s bullpen session was a 4/5


#6

Monday, February 23, 2009

-Resistance Band Workout
-Triceps
-Push Ups
-Sit Ups


#7

Tuesday, February 24, 2009

Morning Workout at School
-Shoulders
-Lats
-Leg Extentions
-Bench Press Form
-Squat Form
-Wrists

-Push Ups
-Sit Ups
-Hitting Form
-Pitching Form
-Stretching
-Ice Arm


#8

Wednesday, February 25, 2009
(Break/Day off)

-Stretching
-Push Ups
-Sit Ups
-Hitting Form
-Pitching Form


#9

Thursday, February 26, 2009

Morning Workout at School
-Shoulders
-Lats
-Leg Extentions
-Leg Curls
-Bench Press (90 lbs)
-Squat Form (Front Squats)
-Hang Cleans
-Stretching

-Push Ups
-Sits Ups
-More Stretching


#10

Friday, February 27, 2009

Rest Day
-Push Ups
-Sit Ups


#11

Saturday, Februrary 28, 2009

Resistance Band Workout
-Triceps
-Push Ups
-Sit Ups
-Reverse Crunches
-Swinging Baseball Bat
-Hitting Form
-Pitching Form
-Stretching


#12

Sunday, March 1, 2009

-Baseball Bullpen Practice:
-Hitting: 1 bucket + pitching machine
-Pitching: 35 pitches
-Grounders: 20 grounders

-Ice Arm
-Stretching


#13

How’s your cutter coming along?


#14

I haven’t been throwing it during bullpen because I am a bit afraid to throw it because I might make a fool of myself infront of the others. I might try to throw it today, since I have bullpen later today.


#15

I made a workout plan that I plan to do every tuesday and thursdays:

Chest:

Bench press
3x10

Shoulders:

Laterial raises
3x10

Frontal raises
3x10

Arms:

Plat Holds
3x FAILURE

Zotman curls
3x8

Abdominals:

Sit ups

Superpersons
3x10

Pillars
3x30

Back:

Single Arm Row
4x6

Lat Pull Downs
3x10

Hang Clean
4x5

Legs:

Squat Front/Back
3x10

Leg Extentions
3x10

Leg Curls
3x10


#16

Monday, March 2, 2009

Rest day, Sit ups

Sit Ups, Pillars, Reverse Crunches


#17

Tuesday, March 3, 2009

Chest:

Bench press
3x10 - 100lbs

Shoulders:

Laterial raises
3x10 - 5lbs

Frontal raises
3x10 - 5lbs

Arms:

Plat Holds
3x FAILURE - 35 lb plate

Zotman curls
3x8 - 10 lbs dumbbells

Back:

Single Arm Row
4x6 - 15 lbs dumbbells

Lat Pull Downs
3x10 - 60 lbs

Hang Clean
4x5 - 65 lbs

Legs:

Squat Front/Back
3x10 - 95 lbs, 115 lbs, 135 lbs

Leg Extentions
3x10 - 15 lbs

Leg Curls
3x10 - 15 lbs


#18

Wednesday, March 4, 2009

Rest Day

Sit Ups, Pillars, Reverse Crucnches, Weights side to side

Baseball Swings

10 x light
10 x heavy
10 x light
10 x heavy
10 x light
10 x heavy
10 x medium

30 x left hand
30 x right hand
10 x medium


#19

Thursday, March 5, 2009

Bench press
3x10 - 115lbs

Shoulders:

Laterial raises
3x10 - 5lbs

Frontal raises
3x10 - 5lbs

Arms:

Plat Holds
3x FAILURE - 35 lb plate

Zotman curls
3x8 - 10 lbs dumbbells

Back:

Single Arm Row
4x6 - 15 lbs dumbbells

Lat Pull Downs
3x10 - 60 lbs

Hang Clean
4x5 - 85 lbs

Legs:

Leg Extentions
3x10 - 15 lbs

Leg Curls
3x10 - 15 lbs


#20

Friday, March 6, 2009

Rest Day

Sit Ups, Reverse Crunches, Pillars, Weights side to side