I’m looking at getting back into shape to play baseball again. I found a semi pro tryout in march and want to start training for that. It’s been a few years since I have played competitively, but I’m pretty confident I could make a team. I’m currently running smolov jr for bench and a bastardized 5/3/1 for DL’s and Squat.
I lowered my OHP TM to 155 because I will be doing a lot of throwing, which I haven’t done in a while. I would like to keep my shoulders as happy as possible.
Warmup
5x95
5x105
5x120
Wide Neutral Grip Pulldowns
5x10
Trap Bar HIgh Pull
5x10
Lateral Raises
5x10
Cardio
Trap Bar Farmer’s Walk
4x90ft with 225lbs
OH Barbel Farmer’s Walk
1x90ft with 70lbs
Felt really good to end with the OH farmer’s walk.
What I ate today:
7:45 Protein Shake and Protein Bar
9:45 Piece of Coffee cake
11:45 Cup of Edamame and Pretzel Roll
2:00 Pretzel Roll with 3oz of Turkey and slice of Provolone
6:00 Wife made Curry Soup, which I had to bowls on top of a cup of white rice. (2 cups of rice total)
7:30 Preworkout, Creatine, BCAA’s
9:00 Protein Shake, BCAA’s, Fish oil (forgot to take in the morning)
Weighed in at 258 today. Can’t lose weight to save my life. Although, my atrophied legs are growing; I’m sure that’s affecting my weight.
I used 365 as my max, because I hit 415 a 1.5 months ago. I also had to take 5 weeks off for a slipped disk in that 1.5 months. I’m probably going to switch to rack pulls for the first cycle as my lower back got really tight on the initial pull off the floor.
Deadlift
Warmup
5x215
5x245
5x280 Easily could of done more weight, but my back was tightening up here and I really don’t want to take 5 weeks off again.
Strict DB Row
5x10
Back Extension
5x10
Band Face Pulls
5x10
Complex consisting of:
5 BB Bent over rows
5 Cleans
5 OHP
5 Back Squats
Repeat 3 times as one set. I did that twice before my ride came to pick me up. Can’t wait until I can drive again.
Nutrition:
7:30 Protein Shake
9:00 Doughnut (I know, crap)
12:00 1.5 cups of white rice (I freaking love rice) and 14oz of chicken breast (Seriously the Dolly Parton of chicken breasts.)
5:45 2 corn tortillas and 5oz of steak
7:00 Wife came home from work and made me 2 more steak tacos with brussel sprouts, onions and something else green.
9:00 Giants WIN!!!
9:05 Preworkout, BCAA’s and Creatine
10:25 (now) Protein Shake and BCAA’s
WIll take tomorrow off, maybe do some core work and flexibility work.
Thursday - Chest
Warmup
5x145
5x165
5x185
5x185 Could of done more, but decided to save it for the the assistance work
Incline BB Press
5x10
CGBP
5x10
Cable Flies
5x10
Cardio
Clean/Front Squat/OHP
5x1minute w/30 second rest.
I didn’t get my morning shake as I slept in 15 minutes and was late for a meeting.
11:30 Chicken Fajita from Qdoba
7:30 12oz Chicken, 2 cups of Cheesy Quinoa (Freaking amazing) Brussel Sprouts, Broccoli, Mushrooms, Onion and Acorn Squash
8:15 Preworkout, BCAA’s, Creatine
9:45 Ice Cream
10:15 Protein Shake
Pretty Shitty day food wise. Definitely missed my morning shake.
Front Squat
5x10 Went light and ATG with 30 sec rest between sets. I was dying
BB Lunges
5x10 I can only do the bar because my left leg is still really weak and not coordinated enough to do any weight.
GHR
5x10
Trap Bar Farmer’s Walk
2x90ftx225lbs
I was doing fairly well on energy at this point so I grabbed a band and medicine ball, attached the band to the wall and one leg. Then did 2x12 simulating backhanding and forehanding ground balls with the medicine ball palmed in my left (glove) hand, touching it to the ground.
OHP
Warmup (20 reps of pull-ups)
3x100
3x110
3x125
3x135
3x145
3x155 (this was my set max. Felt way easier than previously. I’m just going to keep with the plan and shorten rest in between)
Neutral Grip Pulldown
5x10
Trap Bar Upright Row
5x10
Lateral Raises followed by a eccentric cable lateral raise
5x10
Tuesday
Shoulders
OHP
5x110
3x125
1x145
1x165
1x175 PR for strict press. My previous 185 had a bit of knee kick to it. I’ve never really focused on OHP, it’s interesting that my chest gets a good pump from doing it. I see why others have said about OHP increasing their bench strength.
Trap Bar High Pull
4x8 (Was short on time, so I increased the weight and dropped to 4x8 instead of 5x10)
Neutral Grip Pulldown
4x8
Supersetted Lat Raises and Reverse Flies
4x8 (i’ve never really done Reverse Flies, my Rhomboids, Traps, Rear Delts, etc are sore already.)
I was pretty sick this week. Today was my first day back. I woke up with my lower back a bit sore and didn’t want to load my spine with weight, so I decided to do chest.
Pin Press - My sticking point is 3-4" from my chest.
5x5
Slight Incline Neutral Grip DB Press
5x10
CGP
5x10
I feel like my abs are really weak. I never directly target them, I’ve always take the approach of the compound movements hit the abs enough. I’ve noticed, recently, when I try to do leg raises or sit ups I’m really horrible at them. I’m going to try and hit them directly more often.
Cardio
Seated Bike Sprints - Set resistance to 20 and did 25 seconds as hard as possible, with 40 seconds rest, 5 times.
Rackpull
5x315 was supposed to do 295 whoops
5x340
5x385 - Really easy, would of done more, except grip was tough. The only barbell available was an old one without any grooves.
Bent Over Parallel BB Row
5x185x10
Trap Bar Upright Row
5x10
Neutral Grip Pulldown
5x10
Cardio,
400 Kettle Bell Swings
Abz
3x10 Ab Rollers - After the 2nd set my lowers abs felt like they were going to tear. Definitely need to directly isolate them from now on. I
I weighed in at 258 today. I’ve noticed I’m getting a bit leaner. I am not that strict with my diet, but make sure to take in 200 grams of protein and eat my carbs pre and post prework. Also, I have had an addiction to ice cream for the last few years. lol eating a pint 4-6 nights a week. I used to eat it after long days, but I have stopped eating ice cream all together now.
My diet consists of a lot of rice, quinoa and pasta for carbs, chicken, pork and turkey for protein, and peanut butter, avocado and nuts for fats. I also, have green beans, asparagus, brussel sprouts with dinner. I pretty much don’t eat fruit that often.
[quote]EyeDentist wrote:
If I may ask: What procedure did you and your cornea specialist decide upon, and how’d it go?[/quote]
I preceded with the cross linking. The procedure went very well, I had a follow up appointment on Thursday and they were very surprised with how well I have healed, especially considering that I didn’t have any pain. I’m slated to receive hard contacts ahead of schedule, early next month. Sight will be a very nice Christmas present. Also, despite the study closing at the end of next month, I will be able to have my fellow eye done in April/May.
Thanks for checking in. I really appreciate that you are willing to offer your knowledge on here, both what you’ve done in the weight room and office.
