keats baseball preseason workout log

  1. keats baseball preseason workout log


    Start Date: Dec 24
    END DATE: Feb 30 "10 weeks"
    Age:16
    Height: 6'1
    Weight:210
    BF: 15%
    Chest: 40 Inches
    Arms: 14 Inches
    Lifting EXP: on and off for 1 1/2
    Lifting rountie: 4 weeks of 5 days a week lifting hitting each bodypart twice a week one day heavy other day light
    6 weeks of 3 days a week of mod lifting hitting each bodypart once a week
    Supps: ICE " BCAAS" two serving pre and post workout, RPM, DCP, Nitrotech hardcore
    Goals: gaining 2 inches to my chest and arms, cutting 25lbs of fat gaining 8lbs of lean muscle
    6'1 192LBS 8%BF

    Lifting Rountine weeks 1-4
    mon- heavy chest and heavy arms
    EXERCISES SETS REPS
    DB flat bench 1 10
    Bench Press 2 6
    Incline Barbell Press 2 6
    Decline Bench Press 2 4
    Pec Fly 2 6
    Barbell Curl 3 6
    Preacher curl 3 6
    DB Preacher Curl 3 6
    Dips 2 15
    Skull Crushers 3 6
    pressdowns 3 6
    Tues- Legs, forearms
    EXERCISES SETS REPS
    leg curl 4 12
    leg press 4 10
    leg ext 4 13
    bodyweight lunges 6 15
    calf raises 4 20
    barbell wrist curl 4 8
    preacher wrist curl 4 8
    machine wrist curl 4 8

    Weds- heavy back and shoulders, Abs
    EXERCISES SETS REPS
    deadlift 2 6
    lat row 2 6
    close grip pulldown 2 6
    pullups 4 to failure
    straight arm pulldown 1 10
    DB Shoulder Press 2 6
    DB Side Raise 2 6
    DB Front Raise 2 6
    DB Shrugs 3 8
    Barbell upright row 1 10
    Decline crunch 2 15
    cycle crunches 2 15
    reverse crunch 2 15
    decline russian twist 2 15
    leg raises 2 15

    Thrus- light chest, light arms
    EXERCISES SETS REPS
    Bench Press 4 10
    Incline DB Press 3 25
    Decline DB Press 3 25
    Pec Fly 3 25
    Preacher curl 4 10
    DB preacher curl 3 10
    barbell curl 3 10
    behind back ext 4 10
    skullcrushers 3 10
    pressdowns 3 10

    Fri- Light back, shoulders, ABS
    EXERCISES SETS REPS
    deadlift 3 25
    lat row 3 25
    close grip pulldown 3 25
    pullups 4 to failure
    straight arm pulldown 4 10
    DB Shoulder Press 3 25
    DB Side Raise 3 25
    DB Front Raise 3 25
    DB Shrugs 4 10
    Barbell upright row 3 25
    Decline crunch 2 15
    cycle crunches 2 15
    reverse crunch 2 15
    decline russian twist 2 15
    leg raises 2 15

    Diet
    9:30- 8oz top sirlon angus steak, 1cup strawberries, 1cup celergy, 32oz water
    250Cal 10Fat 0Carb 40Pro
    11:00-8oz top sirlon angus steak, 2cup strawberries, 2cup celergy, 32oz water
    250 Cal 10Fat 0Carb 40Pro
    1:45- Nitrotech RTD, Granloa Bar
    365 Cal 5Fat 35Carb 45PRO
    3:00- 4 pills RPM, 2 pills DCP
    3:45- Workout, 32oz water, 2 scoops of BCAAS
    Post- 2 scoops Ntech hardcore, 12oz milk, 1.5 cups rice krispy
    433 Cal 5Fat 45Carb 52Pro
    Diner- 2 salmon patties, 2 cups celgrey, 2 cups mangoes
    340Cal 20Fat 0Carb 40Pro

    1560Cal 40Fat 80Carb 220Pro


  2. It's great to see more baseball player's on AM.

    Good luck. I'll be watching/

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