Thread: ZHughes3's Baseball Workout Regimen

December 26, 2007

Bench Press - 3 x 10,9,7 (120 lbs.)
Incline Bench - 3 x 7, 5, 5 (95 lbs.)
Flat Dumbbell Flyes - 3 x 10 (40 lb. DB's)
Dips - 3 x 11, 9, 8
Tricep Pushdowns - 3 x 10,10,9 (100 lbs.)
Tricep Pushdown (machine) - 3 x 10 (100 lbs.)
Wrist Roller - 3 x 3,2,2 (5 lbs.)
Incline Crunches - 2 x 30 (BW)

December 27, 2007

Wide Grip Pullups - 4
Behind Head Pulldowns - 3 x 10 (75 lbs.)
T-Bar Row - 3 x 10 (55 lbs.)
21's - 3 x 21 (42 lbs.)
Hammer Curl - 3 x 8,10,8 (25 lb. DB's)
Preacher Curl - 3 x 7, 5, 5 (52 lbs.)
Wrist Roller - 3 x 3, 2, 3 (5 lbs.)
Abs (machine) - 3 x 10 (90 lbs.)

I remember that I was pissed at the beginning of my workout because I couldn't do a lot of pullups. Either my grip was too wide or I'm just not strong enough. I was supposed to do 3 sets but I stopped after the first set because I was frustrated.

Wednesday, January 2, 2008

Squats - 3 x 10 (115 lbs.)
Leg Press - 3 x 10 (90 lbs.)
Leg Curls - 3 x 10 (60 lbs.)
Leg Extensions - 3 x 10 (50 lbs.)
Calf Press - 3 x 20 (490 lbs.)
Standing Calf Raises - 3 x 10 (115 lbs.)
Military Press - 3 x 10 (60 lbs.)
Shrugs - 3 x 10 (270 lbs.)

I usually just do standing calf raises and seated calf raises for my calfs on leg days. But someone came up to me and showed me what seemed like a better way to work your calves. I went to the leg press machine which was loaded with a lot of weight (490 lbs!). You push it up and down with the heel of your foot hanging off. IDK if I explained it very well but it seemed to work my calves very nicely.

Friday, January 4, 2007

Behind Head Pulldowns - 3 x 12 (75 lbs.)
Seated Cable Row - 3 x 10 (90 lbs.)
21's - 1 x 21, DNF last two sets (42 lbs.)
Hammer Curl - 3 x 10 (25 lb. DB's)
Preacher Curl - 3 x 10, 9, 5 (52 lbs.)
Wrist Roller - 2 x 3 (5 lbs.)

I was in a rush today and left out T-Bar Rows.

Saturday, January 5, 2008

Squats - 3 x 10 (125 lbs.)
Leg Press - 3 x 10 (100 lbs.)
Leg Curls - 3 x 10 (60 lbs.)
Leg Extensions - 3 x 10 (60 lbs.)
Calf Press - 3 x 10 (490 lbs.)
Shrugs - 3 x 10 (270 lbs.)
Military Press - 3 x 10 (57 lbs.)

Oh yeah, here are the supplements I am taking.

Pre-Workout
1 scoop MX3 with 12 oz. gatorade

Post-Workout
1 scoop MX3 with 12 oz. gatorade

I am also taking a "Once-A-Day Multivitamin" and I have a huge tub of ON Gold Standard Whey Protein I am going to start taking twice a day.

If any of you have ever heard of MX3 please tell me about it. A friend of mine referred me to it and thats why I am taking it.

OK, today, Sunday, is my off-day so I didn't do any weight training. But I did just run a mile which was cake. It was the first cardio I've done in a while. Next week, I will bump it up to 1.5 miles three times a week...I'm planning on running Monday, Thursday, and Sunday.