Thought id start one

Wed. March 26, 08

Workout:

Gobblet Squats - 8 reps, 3 sets, 30 lbs.
Deadlifts - 8 reps, 3 sets, 60 lbs. (i would do more but thats all the weight i have)
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Bowflex Incline Press - 12 reps, 3 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Bowflex Pulldowns -15 reps, 3 sets, 80 lbs
Bowflex Back Row - 15 reps, 3 sets, 60 lbs [30 per arm]
Hip Abduction - 10 reps, 3 sets, 40 lbs [40 per leg]

i didnt break a sweat during this so i was thinking of increasing the weight or # of sets i do per exercise

what do u guys think?

what kind of workout are you going for? Mass gain? Maintenance? Fat loss?

strength which would add a little to my body mass

Workout:

Gobblet Squats - 8 reps, 3 sets, 30 lbs.
Deadlifts - 8 reps, 3 sets, 60 lbs. (i would do more but thats all the weight i have)
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Bowflex Incline Press - 12 reps, 3 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Bowflex Pulldowns -15 reps, 3 sets, 80 lbs
Bowflex Back Row - 15 reps, 3 sets, 60 lbs [30 per arm]
Front Deltoid Lifts - 10 reps, 3 sets, 60 lbs [30 per arm]

and light tossing for about 20 mins

light throwing today

ground was muddy and it absorbed your foot when walking on it

got my sinker moving quite well

curveball had nasty break

cutter was moving like a slider

but kept throwing high… probably to do with the uneven ground

April 3 2008

Light throwing for 15-20 mins

worked on control, above avg control

curve was good

sinker was not quite as sharp

cutter was lost

April 4 2008

Workout:

Gobblet Squats - 8 reps, 3 sets, 30 lbs.
Deadlifts - 8 reps, 3 sets, 60 lbs. (i would do more but thats all the weight i have)
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Bowflex Incline Press - 12 reps, 3 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Bowflex Pulldowns -15 reps, 3 sets, 100 lbs

Jayz game came on so i skipped the rest of the bowflex :stuck_out_tongue:

April 5 2008

throwing today

used some of the delivery

still quite accurate

thinking about dropping cutter cause i just cant find the grip anymore

experimented with a new changeup grip - i like it more, more movement and easier to locate

did some batting, hit a few long ones, didnt swing and miss at all

april 6 2008

decided this workout isnt enough for me so im going to add some things

new workout:

Gobblet Squats - 9 reps, 3 sets, 30 lbs.
Deadlifts - 9 reps, 3 sets, 60 lbs.
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Pushups - 12 reps, 3 sets
Bridge [Obliques] - 45 secs, 3 sets
Front Deltoid Lifts - 10/15 reps, 3 sets, 5 lbs per arm
Bowflex Incline Press - 12 reps, 4 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Leg Extensions - 15 reps, 3 sets, 80 lbs
Bowflex Pulldowns -15 reps, 4 sets, 80 lbs
Internal Rotation - 12 reps, 3 sets, 10 lbs
External Rotation - 12 reps, 3 sets, 10 lbs

What Bowflex system do you have?

bowflex motivator 2

http://www.bowflex.ca/bhg_microsite_ca/productinformation/motivator2/prdcdovr~6020015/Bowflex+Motivator+2+Home+Gym.jsp

Gobblet Squats - 9 reps, 3 sets, 30 lbs.
Deadlifts - 9 reps, 3 sets, 60 lbs.
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Pushups - 12 reps, 3 sets
Bridge [Obliques] - 45 secs, 3 sets
-30 min break, something came up that i had to do-
Front Deltoid Lifts - 10/15 reps, 3 sets, 5 lbs per arm
Bowflex Incline Press - 12 reps, 4 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Leg Extensions - 15 reps, 3 sets, 80 lbs
Bowflex Pulldowns -15 reps, 4 sets, 80 lbs
Internal Rotation - 12 reps, 3 sets, 10 lbs
External Rotation - 12 reps, 3 sets, 10 lbs

April 8, 08

throwing

worked on hip/shoulder seperation

still throwing high

splitty moved once or twice

sinker still good

didnt throw any curves

inconsistent spin on fastball

changeup was good, good movement

cutter is still lost

all throwing listed in this log without being noted as ‘off mound’ is flat ground throwing

April 9, 08

Gobblet Squats - 9 reps, 3 sets, 30 lbs.
Deadlifts - 9 reps, 3 sets, 60 lbs.
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Bowflex Incline Press - 12 reps, 4 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Leg Extensions - 15 reps, 3 sets, 80 lbs
Bowflex Pulldowns -15 reps, 4 sets, 80 lbs
Internal Rotation - 12 reps, 3 sets, 10 lbs
External Rotation - 12 reps, 3 sets, 10 lbs

Dry Mechanic work

April 10, 08

mechanic work

better velocity and control when not starting hips forward until after peak of knee lift

noticed arm slot has come up a lot since i first started throwing again mid-way thru winter - its now high 3/4 to almost overhand instead of the very low 3/4 / sidearm arm slot

hoping it will lower itself a fair bit for more movement on the ball

April 12, 08

Gobblet Squats - 9 reps, 3 sets, 30 lbs.
Deadlifts - 9 reps, 3 sets, 60 lbs.
Weighted Sit-ups - 12 reps, 3 sets, 10 lbs.
Bowflex Incline Press - 12 reps, 4 sets, 80 lbs [40 per arm]
Chest Flys - 12 reps, 3 sets, 60 lbs [30 per arm]
Leg Extensions - 15 reps, 3 sets, 80 lbs
Bowflex Pulldowns -15 reps, 4 sets, 80 lbs

April 14, 08

throwing

played long toss from just pass 2nd base, got it there accurate and on a straight line at about 90%

no curves

different drag line which means somethings different mechanic wise

experimenting with circle change instead of palm, palm doesnt have much taken off of it without it being wild

splits dropping a bit now - had to bring fingers closer to seams

no delivery pitching - ground is all messed up at the feild

April 15, 08

throwing

sinker working

curve working

circle change seems to have more taken off it so i will continue with that

elbow has slight discomfort after throwing, not really even noticable

cutter still dead, cant find the grip

April 15, 08

throwing

sinker working

curve working

circle change seems to have more taken off it so i will continue with that

elbow has slight discomfort after throwing, not really even noticable

cutter still dead, cant find the grip

April 18, 08

throwing

just playing catch at about 80%

went thru my motion a few times but i think my stride is too long, so gonna shorten it up a bit

played around with my front arm during stride trying different positions

PAS hand touched my head during high cocked position once :shock:

fixed mechs when i got home

my body feels very light when im throwing outside which screws with my mechs

control is MUCH better than last season, im thinking its due to the better hip/shoulder seperation

no arm pain at all or discomfort