tues may 11
rotator cuff and forearm exercises
baseball practice
300 reps core
notes:
-wow, those curls yesterday hit my biceps really hard yesterday somehow! they are mad sore
wed may 12
4 min erg warm up
stretch checks
sled runs (60%,75%90%)
a. high pulls 5x8,6,4,4,4@160,170,175
a. incline db bench 5x10,8,6,6,6@50,55,60
a. seated high rows 5x10,8,6,6,6@75,85,90
b. squats 5x8,6,4,4,4@250,260,265
b. straight arm high cable side pull downs 3x10,8,8@25,30
b. db biceps curls 3x10,8,8@30,30
c. 2 min abs
notes:
-rows were a bit light
-i wanted to do some speed stuff before the weights, but im still pretty far from track season and i didnt have time, so i just lifted
thrus may 13
baseball game (1 full speed run)
2 min erg warm up
a. depletion push ups 50,12,11
a. depletion neutral grip pull ups 14,7,5
b. stomach vacuums 5x10
c. static stretching
notes:
- i havent been seeing much improvement in my depletion exercises. i think a lot of it is mental too though, because exercises for reps have never really been my thing
fri may 14
baseball game
300 reps core
static stretching
sat may 15
4 min erg warm up
stretch checks
3 warm up runs
2x6x25m sled runs R: 90,240
plyos 50 R: 90
a. cleans 5x7,5,3,3,3@160,170,175
a. flys 3x10,8,8@25,27.5
a. bentover raise 3x12,10,10@15,17.5
b. reverse hypers 5x10,8,6,6,6@30,40,45
b. lat pull down (wide grip) 5x10,8,6,6,6@100,110,115
b. db overhead tri ext 3x10,8,8@45,50/55
c. 6 min abs
d. stomach vacuums 5x10
(local gym)
notes:
-i finally got my clean form down to where i want it to be, i just need to concentrate on stomping down more as opposed to widening my stance (which happens unconsciously to me)
sun may 16
static stretching
notes:
-i was planning on doing some tempo and core work today, but i had a schol dance last night and am way too exhausted
mon may 17
forearm and rotator cuff exercises
baseball practice
team 3 mi jog (30:xx)
a. high pulls 5x8,6,4,4,4@160,165,170
a. incline db bench 5x10,8,6,6,6@50,55,60/55/50
a. seated high cable rows 5x10,8,6,6,6@115,125,130
b. squat 5x8,6,4,4,4@255,265,270
b. high straight arm side cable pull downs 3x10,8,8@60,70
b. db bicep curls 3x10,8,8@30,30
c. 2 min abs
(school’s gym)
notes:
-three mi run absolutely wiped me, i hate distance running 
tues may 18
a. depletion push ups 36,15,11
a. depletion neutral grip pull ups 11,9,6
b. stomach vacuums 5x10
notes:
- i didnt feel so good today, but since the depletion stuff isnt that tolling on me i decided just to do em and not push too hard (i wont be able to lift wed or thurs so id prefer not to take three days off in a row)
Wed may 19
6 min abs
notes:
-still feel like crap. Yuck
thurs may 20
baseball practice
300 reps core
notes:
-i felt a ton better today, but am still no here near 100%, i will try weights again tomorrow if my body’s up for it
fri may 21
baseball practice
3 front flips
medball throws 5x100@8
incline hammer curls 2x12,6@20/25,30
side shoulder raise 2x12,6@15,20
notes:
-i still felt kinda sick today, so i was planning on doing heavy lifting but scratched it
-i found out that i can do a front flip today, and i guess they would count kind of a plyo activity so i thought id include that in my log
sun may 23
baseball practice
3 mi jog (29:04)
a. cleans 5x7,5,3,3,3@135,145,150
a. flys 3x10,8,8@20,25
a. bentover raises 3x12,10,10@10,15
b. rdl 5x10,8,6,6,6@115,125,130
b. cable lat pull down (wide grip) 5x10,8,6,6,6@90,100,105
b. overhead tri ext 3x10,8,8@35,40
b. curl 21s 2@40
c. 6 min abs
(schools gym)
legion tryouts
notes:
-i didnt feel too sick today, just stuffed up a little, so i did a full volume weightroom at lowered weights to ease myself back in
mon may 24
baseball game
stomach vacuum variations 5x10
static stretching
notes:
-i forgot to static stretch yesterday, and may have been feeling the effects today, i was the most sore after the 3 mi run as i ever have and maybe part of it was the fact that i didnt stretch out after
tues may 25
baseball practice
300 reps core
wed may 26
baseball game
2 min erg warm up
cleans 2x5,3@135,185
depletion push ups 41,17,11
depletion pull ups 14,7,5
2 min abs
static stretching
notes:
-so i havent seen any improvement whatsoever in my depletion exercises but im hoping once i can start a more consistent weightroom schedule over the summer ill start seeing them increase
thurs may 27
baseball practice
stomach vacuums variations 5x10
notes:
-i tweaked my left shoulder in bp today… took some ibuprofen and hopefully itll be fine tomorrow
fri may 28
baseball game (1 sb)
6 min abs
notes:
-today was my last baseball game, depending if i play legion baseball or not i might be starting my track schdule soon
sat may 29
warm up jog
stretch checks
grass tempo:
-100,100,100
-100,200,100
-100,100,100
(1000 total)
2 min erg warm up
a. hamstring curls 3x10,8,8@60/70,80/90/100
a. bb biceps curls 3x10,8,8@60,60
a. skull crushers 3x10,8,8@65,65
b. weighted calf jumps 3x12,10,10@65,70
b. bentover raise 3x12,10,10@12.5,15
b. 2 min abs
notes:
-tempo felt kinda difficult i haven’t put on much body fat r anything since track season, but im definitely not quite in shape
-calf work was a bit light, hamstring curl weights are so wishy washy because i havent done them in a while and had to find the right weight
sun may 30
baseball tryouts
static stretching
so ive decided that ill take the season off for baseball. i ended the year with a bit of a hitting slump and i had a gut feeling that i just wanted to have the freedom of not being on a team this summer. i will start a more or less gpp now for indoor track but have to schedule it around a baseball camp in late july for 4 days, track camp for like a week (which id like to go into relatively fresh) and california for two weeks in august. im starting a new thread for recording progress which can be found here ->http://www.charliefrancis.com/community/showthread.php?p=235991#post235991