GT's Journal

legs
 
back squat
135x8
225x8
275x8
315x7
345x3
 
Front Squat
185x6
205x6
 
One leg sled
185x8 (each leg)
185x8 (each leg)
 
sled
315x8
405x8
 
cool down
5 min at 6 mph on treadmill
water basketball

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

chest/tri/abs

flat bench
135x10
185x8
205x8
225x6
245x2

Incline bb bench
45x8
50x8
50x8

Decline hammer strength
60x8
50x8
50x8

cable cross-overs
45x8 (lower)
45x8 (upper)
45x8 (middle)

Dips
BWx12
BWx12

tricep push downs
45x8
 
swiss ball crunches
20x15
20x15
 
reverse crunches
20x15
20x15
 
decline sit-ups
20x15
20x15

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

I just made it into an excel document so It would be easier to enter in the weight I am using and keep it updated online. Today was my first day of this, and I am not gonna lie. It was pretty difficult. lol

The workout seems to be based off some HST principles. Itis broken into 3 week cycles of 12 reps, 10 reps, 8 reps, and 6 reps. There are 3 workouts a week, each is full body, and each uses different exercises than the previous workout to hit the same muscles.

I will just copy and paste right into my journal from the excel sheet:


Maryville College Baseball Workout         
Week 1:         
Day 1 Workout         
Exercises               Sets/Reps/Time             Set 1 Set 2 Set 3   
Bar Squat                    3x12                        225 225 275   
Bar lunge                     3x12                        115 115 115   
Standing Calf Raises      3x12                         225 225 225   
Still Leg Dead Lifts        3x12                         135 135 135   
Ber Bench Press            3x12                         165 165 165   
Rope Push Downs         3x12                           80 80 80   
Lateral Delt Raises        3x12                            5 5 5   
Bar Curl                      3x12                            35 35 35   
Lat Pull Down               3x12                            80 80 80   
Ab/Back Work              3x15                            20 20 20 


Edit: So copying and pasting from excel into here doesn't work the greatest. lol

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

I scanned the pages from the workout packet I got in the mail. Here is the entire workout.
 
http://i193.photobucket.com/albums/z62/prlion16/maryvillebaseballworkout2.jpg
http://i193.photobucket.com/albums/z62/prlion16/maryvillebaseballworkout3.jpg
http://i193.photobucket.com/albums/z62/prlion16/maryvillebaseballworkout4.jpg
http://i193.photobucket.com/albums/z62/prlion16/maryvillebaseballworkout.jpg
 
Let me know what you guys think about it. I am kinda forced into doing it regardless though. lol.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 2 Workout      
Exercises          Sets/Reps/Time  Set 1  Set 2    Set 3
Leg Press                       3x12    405    405     405
Calf Press                      3x12     315    315     315
DB Lunge                       3x8        35      35      35
Box Jumps                     3x12  medium medium medium
DB Bench Press               3x12  50          60      60
Body Dips                      3x12  bw          bw     bw
Front Delt Raises            3x12  15           15      15
EZ reverse Curl              3x12  35           35      35
Pull Ups                        3x12  bw           bw    bw
Hanging Leg Raises         3x12  bw           bw    bw
Ab/Back Work                3x15  20           20     20

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 3 Workout      
Exercises                 Sets/Reps/Time  Set 1 Set 2 Set 3
Cable Cross Overs            3x12            45     45    45
Close Grip Bench              3x12          135    135  135
Reverse Fly                     3x12           10      10    10
DB Curl and Press             3x12           30      30    30
Seated Row                    3x12            80      80   80
Med Ball Twists                3x15           20      20   20
AB V-Crunch                    3x15          bw     bw   bw
DB Step Ups                    3x12           35      35   35
Lateral Lunges                 3x12          bw      bw   bw
Ladder Workout             2xeach    
Plyo Workout              2x10 sec    

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Week 2:      
Day 1 Workout      
Exercises                       Sets/Reps/Time  Set 1 Set 2 Set 3
Bar Squat                           3x12             225   245   275
Bar lunge                            3x12             115   115   115
seated Calf Raises                3x12               90    90    90
Still Leg Dead Lifts                3x12             135   135   135
Ber Bench Press                   3x12             165    165   165 (spot on 12th rep of set 3)
Rope Push Downs                 3x12              50      50     50
Lateral Delt Raises                3x12              10      10     10
Bar Curl                              3x12              40      40     40
Lat Pull Down                      3x12              85      85      85
Ab/Back Work                      3x12             25      25       25
 
 
I still have to longtoss today and I will most likely hit later as well.
 
Also, I am going to do some cardio tonight. Probably hit up the lap pool.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 2 Workout      
Exercises                        Sets/Reps/Time  Set 1 Set 2 Set 3   Set 4
Leg Press                              3x12           405   405   405
Seated Calf Press                   3x12            90     90    90
Alt. One legged press              2x12           180   295   ----
DB Lunge                              3x12            35     35    35
Box Jumps                             3x12           high  high  high
DB Bench Press                      3x12            60     60    60
Body Dips                              3x12           BW    BW   BW
Fly Machine                           1x12            40    ---   ---
Front Delt Raises                    3x12            15     15    15
EZ reverse Curl                       3x12           35     35    35
Pull Ups                                 3xfailure   BW(10) BW(6) BW(6) BW(4)
negative pull ups                     1xfailure     BW(6) ----   ---      ---
Hanging Leg Raises                  3x12           BW   BW    BW

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Took a few progress pics today. I am weighing in between 174-179.

http://s193.photobucket.com/albums/z62/prlion16/?action=view¤t=DSCN1068.jpg

http://s193.photobucket.com/albums/z62/prlion16/?action=view&current=DSCN1060.jpg

http://s193.photobucket.com/albums/z62/prlion16/?action=view&current=DSCN1059.jpg

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 3 Workout      
Exercises  Sets/Reps/Time  Set 1 Set 2 Set 3
Cable Cross Overs  3x12  50 50 45
Close Grip Bench  3x12  135 135 135
Reverse Fly  3x12  15 15 15
DB Curl and Press  3x12  30 30 30
Seated Row  3x12  80 80 80
Med Ball Twists  3x15  20 20 20
AB V-Crunch  3x15  BW BW BW
DB Step Ups  3x12  35 35 35
Lateral Lunges  3x12  BW BW BW
Ladder Workout  2xeach    
Plyo Workout  2x10 sec    
Ab/Back Work  3x15  BW BW BW

 
going to go running tonight

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Week 3:      
Day 1 Workout      
Exercises                         Sets/Reps/Time     Set 1     Set 2     Set 3
Bar Squat                             3x12                245       260        280
Bar lunge                              3x12                115       115        115
Standing Calf Raises                3x12                225       225        225
Still Leg Dead Lifts                  3x12                135       135        135
Ber Bench Press                     3x12                165        165        185
Rope Push Downs                   3x12                 50         50          50
Lateral Delt Raises                  3x12                 15        15           15
Bar Curl                                3x12                 40        40            40
Lat Pull Down                         3x12                 80        80           80
Ab/Back Work                        3x15                 20        20            20
 
 
I have two more workouts on the 12 rep cycle. I am thinking of mixing up some of the exercises during the next cycle like doing t-bar rows instead of seated rows and maybe incline bench instead of close grip bench. Let me know if you guys have any other ideas.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 2 Workout      
Exercises              Sets/Reps/Time  Set 1    Set 2    Set 3
Leg Press                    3x12           405      405      405
Calf Press                    3x12           225      225      225
DB Lunge                     3x12           40        40        40
Box Jumps                    3x12           bw      bw         bw
DB Bench Press             3x12           50       50          50
Fly machine                  2x8            50       110       -----
Body Dips                     3x12          BW       BW        BW
Front Delt Raises           3x12           15       15          15
EZ reverse Curl             3x12           35       35          35
Pull Ups                       3x12           bw       bw         bw
Hanging Leg Raises        3x12           bw       bw         bw

Probably hit up some cardio tonight or tomorrow night.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 3 Workout      
Exercises                           Sets/Reps/Time  Set 1 Set 2 Set 3
Cable Cross Overs                     3x12            45     45     45
Close Grip Bench                       3x12           135   135   135
Reverse Fly                              3x12            15     15     15
DB Curl and Press                      3x12            30     30     30
Seated Row                             3x12            80     80     80
Med Ball Twists                         3x20           20      20     20
AB V-Crunch                             3x12           bw     bw    bw
 
 
cut my rest time in between sets and exercises by about half. This was my last workout with 12 reps. I am looking foward to going a little heavier and starting up the 10 rep cycle.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Week 4:      
Day 1 Workout      
Exercises                         Sets/Reps/Time  Set 1 Set 2 Set 3
Bar Squat                               3x10           225    275   285
Bar lunge                                3x10          115     115   115
Seated Calf Raises                    3x10          225     225   225
Still Leg Dead Lifts                    3x10          135     135   135
Inc. Bench Press                      3x10           135    155   160
Skull Crushers                          3x10            35      35     35
Lateral Delt Raises                    3x10            15      15     15
Bar Curl                                  3x10            45      45     45
Lat Pull Down                          3x10           100    100    100
shrugs                                   2x15           185    185    ----
Ab/Back Work                         3x20             bw     bw     bw

 
New cycle started today. Down to 10 reps. The workout was the same as the previous cycle, so I mixed up some of the lifts so I wouldn't get bored.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Day 2 Workout      
Exercises                    Sets/Reps/Time  Set 1 Set 2 Set 3
Hack Squat                        3x10           260   260    275
Calf Press                          3x10           315    315   315
DB Lunge                           3x10            40      40     40
Box Jumps                          3x8             bw      bw    bw
DB Bench Press                   3x10            55      55     55
Machine Flys                       2x10           110    110    ----
Body Dips                           3x10            bw     bw     bw
Front Delt Raises                  3x10           15       15     15
EZ reverse Curl                    3x10           45        45     45
Pull Ups                              3xfailure      bw(10)  bw(5) bw(6)
Negative Pull-Ups                 1xfailure       bw(6)  -----   ----
Hanging Leg Raises                3x12          bw        bw      bw

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle