GT's Journal

Chest/tri/abs
 
flat bench
135x10
170x10
190x9
210x7 (7th rep with spot)
225x4 (4th rep with spot)
 
incline
155x8
160x8
 
Flat Flies
25x10
25x10
25x10
 
dips
BWx15
BWx15
 
abs with swiss ball and medicine ball

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

I rolled my ankle last night after popping up from a slide into home on a squeeze play. ( that hole came out of nowhere). lol.
 
Well anyways, I am probably out of doing leg stuff for a week or so. I guess I will be doing upper body and back until then.

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

You could help maintain with things like leg extensions and glute ham raise that don't affect your ankle.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

True, I didn't think about that.
 
On a side note, I committed to Maryville College today for baseball. It is a D3 school up in TN. I was talking to a few other schools including a D2 that seemed really interested in me, but I couldn't really see myself going to any of the other schools if it weren't for baseball.

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

Then you probably made the right decision. College is about a lot more than sports so it's good that you found a good fit for you, not just baseball.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

Back/Bi

seated cable rows
70x10
100x10
120x10
135x10

pull-ups/negatives
BWx5/5
BWx6/5
BWx5/5

Lat-pull downs
50x10
75x10
90x10

bent over bb rows
135x10
135x10
135x8

alt. dumbell curls
25x10 (10 reps each arm)

hammer curls
25x10 (10 reps each arm)

Abs later on tonight
 
Edit:
 
Ab workout
 
Swiss ball sit-ups (using a 16 lbs medicine ball)
16x15
16x15
16x15
16x15
 
reverse crunches (medicine ball held between legs)
16x15
16x15
16x15
16x15
 
Flat db Push ups (25 lbs db in each hand)
50x12
50x10
 
Reverse Crunch (off end of bench)
BWx15
BWx15
BWx15
 
Stomach Vaccuum
30 sec.x3
 

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

Power Cleans
135x8
185x8
205x8
225x8
245x6
 
Squat (squeeze quads at top of rep)
135x8
225x8
275x6

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

Bench
 
135x10
155x10
175x10
185x8
205x6 (spot on 6th)
 
Incline
135x8
 
Had a game tonight, I was dead after the first set of incline so i stopped

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

Cardio
 
right after waking and breakfast:
 
20 min level 10 on my elliptical machine
2 min. cool down.
 
lifting later today

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

Chest/abs
 
Flat bench
135x10
175x10
185x10
205x8
 
Incline
135x8
135x8
 
DB Flies
25x10
25x10
25x10
 
swiss ball sit-ups
16x15
16x15
16x15
 
reverse crunches w/ medicine ball held between legs
16x15
16x15
16x15
 
leg throw downs
BWx20
BWx20
 
twists
16x40 (20 each side)
 
 

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

News article that is up on the college's website about me committing.
 
http://www.maryvillecollege.edu/athletics/news-detail.asp?sportNameID=1&id=2450
 
I wasn't aware I was playing football too though. lol.

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

Abs
---------------
(warm-up)
crunches
BWx15
 
Reverse Crunches
BWx15
 
cross crunches
BWx15 (each side)
---------------------
Swiss Ball sit-ups
25x15
25x15
25x15
 
Reverse Crunches
16x15
16x15
16x15
 
Twists (15 each side)
16x30
16x30
 
hanging leg-raises
BWx15
 
reverse crunches off end of bench
BWx30

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

I am so getting this bat for next season.
2008 -3 Steath IMX Composite baseball bat

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

Chest/Abs
 
Flat Bench
135x10
170x10
190x8
210x6 (spot on 6th rep)
225x3
 
Incline Bench
145x8
145x8
 
Decline Flies
25x10
25x10
 
-------------------------
 
Swiss Ball sit-ups
16x15
16x15
16x15
 
Reverse Crunches
16x15
16x15
16x15
 
Reverse crunches off end of bench
BWx20

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

Legs
 
Back Squat
135x6
250x5
270x5
290x5
310x5
330x5
205x10
 
Front Squat
165x5
185x5
205x5
 
 
My legs are dead. Taking a week off from squats was not a a good choice.

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