T Nation

Training Log for Offseason


#1

Alright, so I have decided to start a training log primarily6 to gain my progress over the next three months before my season starts in February. I am a college baseball pitcher looking to get as strong as possible while not gaining too much fat. i have been training for just over a year but have just started to eat right.
Stats
Height-6’6
weight-225
Bodyfat-20-22% (estimation)
Max squat-315
Front squat-275
Deadlift-405
DB Bench-70 for 3x8
Any Help or Tips are appreciated and welcomed
I forgot to add in my original post i will be doing a 3 day split-
day 1: Legs
Day 2 Pull
day 3: Push
i will also be adding in cardio 3-4 days a week-usually 2 sprint session


#2

11/12- Back, Bi’s
Chest Supported Row-2x8-180lbs
1x8-200lbs
1x5-230lbs
1x5-250
Narrow bar seated row-3x8-145lbs
Straght Bar Curls-2x10
One Arm DB Rows-4x6-85lbs
Lat Pulldowns-3x8-130,130,145
Wide Grip Seated Row-3x8-145
1x5-160
Bicep Rope Curls-3x8
Farmer Walks-2x15yds(100 lb DB’s)
Slow Eccentric Hammer curls-2x10-20lbs
65 Minutes(including Warmup)

40 yard sprint-4
20 yard sprint-8
5yard backpedal to 15 yard sprint-5
20 yard shuttle-2
15 minutes

Total Cals-3,098
Protein-236 g
Carbs-318 g
fat-102 g


#3

Big baseball fan … I went to St. John’s but didn’t play. Have a few former classmates playing pro right now including one in the majors who played in the WS with the Giants. Where do you play? Don’t baseball coaches typically discourage heavy weight training?


#5

Unfortunately some do, the good ones don’t. If you’re interested in some baseball lifting coaches, you can look up Eric Cressey and Driveline Baseball. I use to train at Cressey’s facilities and they both have some good info on there sites.


#6

11/13
Chest/Tris
Iso lateral Bench Press(machine)-3x8(warmup)
DB bench press-3x8-70lbs(been stuck at 70s for a while)
superset
A. Tricep pushdowns w V-bar-3x12
B. Yoga Pushups-2x8
A. Tricep Rope Pulldowns-4x10
B. Plank-3x35 sec
35 Min

8 100 yard sprints(80-90% intensity)-30 sec rest in between each sprint
1 1oo yard shuttle
11 min

3693 Cals
Protein: 245 g
carbs: 404 g
fat 127 grams


#7

11/14
was really busy yesterday with school work so i didnt have time to post but was able to get a lift in.
every Monday-thursday for the next few weeks will consist of 15 sprints for Cardio/HIIT. That is what our coach has us doing at practice. i will try to split it up some days by doing shuttles and what not
11/14
Legs/shoulders
Back squat-225-1x5
235-2x5
245-2x5
Sumo DL-275-3
315-2x3
Landmine press-3x6-30lbs
superset
A. physioball hamstring curls-3x8
B. Reverse Crunches-3x8
45:00 min
15 Sprints
Cals-3658
Protein-194g
Carbs-447g
fat-137 g


#8

11/15
Back,Biceps
One arm DB row-4x6-80 lbs,85 lbs, 90 , 90
Wide grip seated row w/ straight bar-4x8-130,145,160,145
Chest Supported Row-3x8-180,200,200
230-1x5
straight bar curls-3x8-50
Lat Pulldowns w/ narrow bar-4x8-115 lbs
superset
A. back extensions-3x6-25
B. plank-3x30 sec
Superset #2
A. farmer walks-3x20yds-95lb dumbbells
B. hammer curls-3x8-20 lb
Cals:3549
Protein-242 g
Carbs- 337g
fat 143 g


#9

11/16
Chest tris
Barbell bench press(never really barbell but all the free benches were taken in the beginning of my workout)-135-8
155-2x5
Dumbbell Bench Press-1x8-70
2x8-75lbs
I hope to get up to 80’s in the next week
Tricep Rope pushdowns-3x10
Plank-3x40 sec
side plank-2x20sec
walk on incline for 30 minutes
Short Burst sprints-10x (5-10 yards)
Cals-2781
Protein-247 g
Carbs-252g
Fat-91g


#10

Since you are an athlete,check out westside for skinny bastards (ws4sb) by Joe DeFranco


#11

Good looks, Ill check it out.


#12

11/17
Legs
(only had a 45 minute window to train today)
Back Squat-
225-5
245-3x5
275-3
225-5
Hex Bar Dl-
315-3
365-1
405-1
425-1
30:00 Min
Cals: 3316
Protein:252 g
Carbs: 289 g
Fat: 131 g


#13

11/18
Back/Bi’s
Chest Supported Row-180-1x8
200-3x8
One arm db row-90-1x6
95-3x6
Narrow seated Row-145-2x8
160-3x8
Wide grip seated row-145-2x8
160-1x8
Bicep rope curls-3x10
Lat pd’s w/ narrow bar-3x8-130
Plank-4x30 sec
Cals: 2559
Protein:211g
Carbs: 211g
Fat:100g


#14

11/19
ChestTris
DB bench press-3x8-75
Tricep rope pushdowns-4x12
yoga pushups-4x10
Dead Bugs-3x6
35:00
Cardio:
4 100s
8 30 yard sprints
5 5 yard backpedal to 15 yard sprints
Broad jump-3x3
15:00


#15

11/26
i still trained this past week but got lazy about logging it. i usually log everything in a notebook, and then transfer it over to here but havent even done that. But im going to start back up today and stay consistent about logging! i squatted 245 for 5x5 and Db benched 80s for 3x8. Those were pretty much the highlights of my lift lol
I am deciding to take a little bit of a deload week as i am feeling pretty tired and underecovered.
Legs
Back Squat-225x3
275x2
275x2
Sumo Dl’s-
275x3
315x3
315x3
Superset
A. KB side lunges-3x8-35
B. KB waiter walks-3x20 yards-25
C. KB reverse lunge-55-3x6
Reverse Crunch-3x8
Stairmaster-10 minutes


#16

11/27
Back/Bi’s
Chest Supported Row-3x8-190
1x8-210
One arm Db Row-85-2x6
1x6-95
Lat pd’s with narrow bar-3x8130
hammer curls-25-3x10
Farmer Walks-2x20yds-90 lbs in each hand
Calories:3281
Protein:263 g
carbs: 340 g
fat: 93 g


#17

11/28
Chest
Db bench press-2x8-80 lbs
1x9-70 lbs
tricep v-bar pushdowns-4x12
abs
Calories:3656
protein: 278 g
carbs: 391 g
Fat: 102 g


#18

11/29
Back Squat-4x5-245
1x4-255
Hex Bar Deadlift:315-3
365-2x3
seated leg extensions-3x12
reverse lunge with kettlebell-3x8
Physioball lying hamstring curls-3x10
Reverse crunch-3x8
calories:3,890
Protein:251 g
Carbs: 421 g
Fat: 124 g


#19

11/30
Back/Bi’s
chest supported row-1x8-180
3x8-200
1x6-220
Lat Pd w/ narrow bar-3x8-130,135,145
One arm Db Row-3x6-85
1x10-85
Seated straight bar row-3x8-130,145,145
1x12-115
Face Pulls-4x12
superset
A. Farmer walks-4x20 yds-95lb dumbbells
B. hammer curls-4x8

Calories: 3545
Protein:263 g
Carbs:282 g
Fat:155 g


#20

12/2
push
Db bench Press-2x8-80
1x10-70
tricep pushdowns w/ rope-3x12
yoga pushups-3x8
core
Cals: 3100
Protein:274 g
Carbs:210 g
Fat:129 g


#21

12/3
Pull
Chest Supported Row-3x8-200
1x6-230
One arm Db row-3x6-90
1x6-100
1x10-100
seated straight bar row-1x8-145
2x8-160
1x6-175
Lat Pd’s w narrow bar-3x8-130
Superset
A. rope face curls-3x12
B. Rope bicep curls-3x8
A. Farmer Walks-2x20 yds-100 lb DB’s
B. Hammer curls-2x8
Cals:3,584
Protein:260g
carbs:308g
Fat:148g