Seff's prog-log


#1

I’ve decided to keep one of these, to track my progress. Hopefully I keep with it and find time to post regularly.

A little about me:
6’2’'
157 lbs
16 years old
varsity LHP/1b
At the end of summer, I was weighing about 152lbs.

Goals:
To gain 10-15 lbs by March 1st, 2008. (first day of tryouts)
To improve my velocity
To lower ERs
To gain strength

I’ve been lifting 3x per week for the past 3 weeks, and plan to keep doing so until the school season starts.
I am currently playing fall baseball with a county league, mostly playing OF, 1B, and relieving (occasional starts).

I am taking half-hour hitting lessons on Sundays, and have transformed my swing immensely.

How I will go about achieving my goals:
Gaining the weight and strength will go hand-in-hand, and will be reached by continuing my lifting program over the next several months. I am drinking “Muscle Milk” before and after my workouts and before I go to sleep (“the anabolic times”).

Gaining velocity on my fastball and lowering my earned runs will come by pitching during this fall season, and throwing through the winter. My mechanics are fundamentally sound (in my opinion), so this shouldn’t be too hard to attain.

Well let’s make this my first entry:
Tuesday 9/11
I had a game today, and played first base for the first two innings, sat the third, and played left field for the last 3. (It’s an “off-season developmental” league). I didn’t get to pitch, which was mildly disappointing, however the mound was in pitiful shape as a result of the rainstorm that went on all day. I had two plate appearances and fought full-counts in each, both resulting in walks and strandings at 2nd.

Tomorrow is a lifting day, so hopefully I’ll have time to post how it goes tomorrow night.


#2

Today’s lifting:
Chest Press: 125 (10x3)
Pec fly: 145 (10x3)
Bicep Curls: 25 (12x3)
Squats*: 120 (12x2), 150 (12x2)
BB Wrist curls forward: 50 (15x2)
BB Wrist curls backward: 50 (15x2)
Leg extensions: 175 (12x1), 180 (12x1), 185 (12x1)
Leg press: 235 (15x3)
" " calf-concentration: 235 (15x3)

Forgot to do lunges :frowning:

  • [size=9]I’ve just started doing squats after being warned about how dangerous they can be if preformed improperly, so I’m starting low to master the form before lifting to my potential.[/size]

If you have any suggestions of things to add to my routines, I’d greatly appreciate it.

My protein shake awaits! :twisted:


#3

Add:
Pullups
Deadlifts
Dips


#4

9/15:

Today was a lifting day, but my ymca (where i lift):frowning: is closed, so I’ll do some running today. I have a game tonight at 4, so hopefully I’ll start.

I’ll update after the game.


#5

9/15 Post-game update

Well the game was bad in many respects. I pitched an inning of relief, but I’ll gladly get to that later. I started the first 3 innings at 1B, and made plays, picked a guy off, and missed one ball in the dirt (pulled my head up for some reason). The fourth inning I went out to right field. Only one ball was hit to me; no problems there. Our pitcher was having some trouble throwing strikes, the runs reflected that, and soon enough, I was waved in to pitch with the bases loaded, and no outs. Obviously, I didn’t have time to warm up, and only got the standard 8 warm-up pitches. My mechanics felt way off, and my release point felt high. My follow-through was bizarre-- sometimes my throwing arm would hit my front knee (bracing problem?). My first pitch was an infield pop-out. The shitty mechanics took over and I walked 3 or 4 guys, which scored the 3 inherited runners. Then a misplayed ground ball to short led to a fourth run coming across. I think I struck out the next batter, and got the last batter to pop out to shallow left.

At the plate, I was 0-2 with a ground out (off the top of the bat), a walk, and a strike out (swinging on a slightly outside pitch on a 3-2 count, bummer).

All in all, my performance was shitty at best; excuse my French. Hopefully I’ll be able to get a couple bull-pen sessions in this week to get my mechanics back to where they were during summer-ball. I’m heading to the batting cages tomorrow to work on timing my load as I need to for the slow pitchers I’ve been facing.

I’m pretty pissed right now, but like my high school coach said, “Baseball is a humbling game.” I’ll apply that and achieve success my next time out.

:x


#6

9/16

Today I lifted, since yesterday the YMCA was closed for surprise renovation…

Chest Press: 120 (4x8)
Pec Fly: 160 (3x8), 175 (1x6)
Bicep BB Curls: 25 (2x10), 30 (1x8), 35 (1x6)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: 120 (1x10), 180 (3x8) [size=9]Still isn’t very strenuous, my form is getting better, so I’ll be working up faster with these.[/size]
Lunges: 70 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 175 (1x8) 190 (1x8) 200 (1x8)
Leg Press: 255 (1x10) 275 (2x10)
Calf-concentration: 275 (2x10)
Pull-ups: 7, 6, 6…I suck at them so far, but it’ll get better.
Dips: bodyweight (3x8)

side note: I’ve gained 2 pounds this week. The big sandwich that I had for lunch may have been a factor, but hopefully not a 2 pound factor. I’m up to 158.

I hit in the cages this morning, and got some good advice on the path of the front arm. You can expect a much higher BA from me in the future :slight_smile:


#7

Do you squat and bench on a smith machine? (like this? http://www.fitnessscape.com/Merchant2/graphics/00000002/body-solid-powerline-smith-machine-m.JPG )

The problem with the smith is that it limits the path of the barbell and removes the stabilizing effect during the lifts. If your gym has a cage (something like this: http://www.bossfitness.com/productImages/largeImg/legend_free-weight-half-cage_3142.jpg ) then you could just take off the guards and do deadlifts that way.

Substitute glute ham raises if you cant find a place to do the deadlifts.


#8

Yeah, I’ve been using a smith for squats. I’ll start using the cage

The problem with the cage at my gym is that the safety bars are welded to it, and you wouldn’t be able to put the dumbell on the ground unless you stepped out of it, which would block the path completely.

I’ll figure something out for the deadlifts though, even if it means asking my gym teacher/varsity baseball coach to use the school’s more extensive weight room.

Hell, I should see if I can use that weight room after school.

Thanks for the expertise kc <3


#9

9/17

I did a less intense workout, since it was a consecutive day. Sucks to be pushing days together after missing Saturday due to renovation. Hopefully tomorrow will give me enough rest to lift well on Wednesday.

Chest Press: 105 (1x8) 120 (1x8) 135 (1x8) 150 (1x8)
Pec Fly: 165 (2x10), 165 (1x8) (failure :x )
Bicep BB Curls: 25 (3x10)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: Used the free weight, rather than smith. 95(1x10) To test the balance. 145 (3x10) Again, isn’t very strenuous, I’ll be working my way up quickly.
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 195 (1x8) 200 (1x8) 205 (1x8)
Leg Press: 255 (4x10)
Decline situps: Med ball on chest (10lb) (4x10)


#10

9/19
Pretty good-feeling workout today:

Chest Press: 135 (3x8)
Pec Fly: 165 (3x10)
Bicep BB Curls: 30 (1x10) 25 (2x10)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: 135 (1x10), 185 (2x10)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 190 (3x10)
Leg Press: 255 (4x10)
Decline situps: Med ball on chest (10lb) (4x10)
Dips: Bodyweight, (3x10)

My team has a game tonight, but I’m not playing. (Taxi Squad)

Ugh, time to write an ap lang essay and finish my calculus hw :\


#11

9/20

I decided to film my mechanics, which need some adjusting. You can find them in the analysis section under
http://www.letstalkpitching.com/phpBB2/viewtopic.php?p=30189#30189

I also threw about 45 pitches, which felt pretty good.

Oh joy, schoolwork :x


#12

9/23

I lifted today

Chest Press: 135 (3x10)
Pec fly: 150 (3x10)
Leg Extension 190 (2x10) 200 (1x10)
Leg Press: 235 (2x10) 250 (2x10)
Lunges: 80 (12 per leg)
Dips: Bodyweight (3x10)
Squat: 135 (1x10) 155 (2x10)
Bicep Curls: 30 (3x10)
Decline Sit-ups: 10lb med ball (4x10)
wrist curls: 45lb (30 forward, 30 backward)

:shock:


#13

9/24

I had a game today. We lost by a lot to a crappy team. I played outfield, which was pretty annoying since the guy playing first was an outfielder. I came in to pitch the last inning, which should have gone ok, but the team had a few mishaps. I struck the fist kid out on 4 pitches. The next guy pops to left, but the ball popped out of our left fielder’s glove. Then I walked a guy, the next guy got a bloop single. After my 2nd pitch to the next batter, the catcher threw down to 2nd, and we got the lead runner in a rundown. It took a ton of throws…but we got him out. At this point, the game should have gone to the top half of the next inning. Basically the rest of the inning was a mixture of me not throwing strikes and the fielders making physical errors.

At the plate, I’m having the worst slump since I’ve started high school. I haven’t gotten a hit in any of the 4 games I’ve played in this fall. I was 0-2 today…and the pitchers didn’t even have good stuff.

I’m pretty pissed right now, so I’ll listen to some Beatles, ice a little, then go to sleep early.


#14

9/25

Today was a lifting day:

Chest Press: 150 (2x10)
Pec fly: 160 (2x10)
Leg Extension 205 (2x10)
Leg Press: 255 (2x10)
Lunges: 70 (12 per leg)
Squat: 135 (1x10) 185 (2x10)
Bicep Curls: 25 (1x10) 30 (1x10)
wrist curls: 45lb (30 forward, 30 backward)
Bent over rows: 30 (2x10 each arm)
Pushups w/ one hand on balance ball: (2x10 each arm)

Felt pretty good. I left some stuff out, but I have four tests in school tomorrow.


#15

9/27 I hit the gym today. Pretty good lifts.

Chest Press: 135 (3x10)
Pec Fly: 135 (3x10)
Bicep BB Curls: 30 (3x10)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: 135 (1x5, warmup), 185 (3x10)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 190 (3x10)
Leg Press: 255 (3x10)
Decline situps: Med ball on chest (10lb) (3x10)
Dips: Bodyweight, (3x10)
Pull-ups: 8, 7, 5
Pushups w/ one hand on balance ball: (2x10 each arm)

I am also using a new supplement before and after workouts starting today. I ran out of muscle milk and was recommended
Xyience XGainer by the nice employee at GNC. Much more protein, less fat, bcaas, etc. It looks pretty good. Unfortunately it tastes like absolute crap… I’ll have to mix in some serious fruit to kill the ungodly taste.

I’ve got a practice tomorrow, but I doubt I’m going. :?


#16

9/29

Chest Press: 140 (3x10)
Pec Fly: 145 (3x10)
Bicep BB Curls: 30 (3x10)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: 185 (3x10)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 190 (3x10)
Leg Press: 275 (3x10)
Decline situps: Med ball on chest (10lb) (3x10)
Dips: Bodyweight, (3x10)
Pull-ups: 7, 5
Pushups w/ one hand on balance ball: (2x10 each arm)


#17

10/2: Lift day

Chest Press: 150 (4x6)
Pec Fly: 165 (4x6)
Bicep BB Curls: 30 (4x10)
Wrist Curls: Standard 45lb bar, (2x30 forward) (2x30 backward)
Squats: 185 (1x10[size=10]brain lapse[/size]) (4x6)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 205 (4x6)
Leg Press: 275 (4x6)
Decline situps: Med ball on chest (10lb) (4x10)
Decline rotational situps: Med ball on chest (10lb) (4x6)
Dips: Bodyweight, (4x6)
Pushups w/ one hand on balance ball: (2x10 each arm)

Felt really good today. My squats are pretty easy now, so I’ll be adding some weight for my next lift on thursday.

I’m throwing a pretty lengthy bullpen tonight. Should be a solid hour of throwing+drills.


#18

Woohoo, I weighed myself after lifting, I’m up to 160. That’s a gain of 5 pounds since the end of summer. Time to keep it rolling.

10/4: Lift day

Chest Press: 150 (4x6)
Pec Fly: 165 (4x6)
Bicep BB Curls: 30 (4x6)
Wrist Curls: Standard 45lb bar, (2x6 forward, 2x6 backward)
Squats: 205 (4x6)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 205 (4x6)
Leg Press: 280 (4x6)
Decline situps: Med ball on chest (10lb) (4x6)
Dips: Bodyweight, (4x6)
Pushups w/ one hand on balance ball: (2x10 each arm)


#19

10/6

Lift day: Lifting at night is weird…

Chest Press: 150 (4x6)
Pec Fly: 160 (4x6)
Bicep BB Curls: 30 (4x10)
Wrist Curls: Standard 45lb bar, (2x6 forward, 2x6 backward)
Squats: 205 (4x6)
Lunges: 80 (1x12 right leg forward) (1x12 left leg forward)
Leg extension: 195 (4x6)
Leg Press: 275 (4x10)
Dips: Bodyweight, (3x10)
Pushups w/ one hand on balance ball: (2x10 each arm)


#20

10-8

Lifted today:

Chest Press: 140 (3x10)
Pec Fly: 150 (3x10)
Bicep Curls: 30 (4x10)
Squats: I couldn’t get myself together, decided to skip them :
Lunges: 80 (1x12 right leg, left leg)
Leg Press: 275 (3x10)
Pushups w/ one arm on balance ball: 10 each arm
Dips: (3x10)
Decline Sit-ups: Med ball on chest (3x10)

This was easily my worst work-out yet. I am pretty disappointed, but will pick it back up on Wednesday.

Also, I had a game yesterday:

I didn’t pitch, played 4 innings in LF.
1-2 at the plate:
1st AB: RBI single through 1st and 2nd base gap. Runner on 2nd thrown out at home to end inning.
2nd AB: Reached first on a fielder’s choice. (ground ball to 2nd baseman) also advanced a runner to third, who later scored on an infield hit.

A lot of improvement to be made…