Sunday
Baseball game. Pitched two, struck out four.
Monday
Another crazy work day. I did get cryotherapy, which felt great but also burnt 800cals
Breakfast - protein bar
Lunch - andouille sausage
Post lunch - 2 protein bars
Dinner - two burger patties, slice of cheese and Brussels
Night workout
200kb swings then got back to work to prepare for tomorrow.
After talking to Rob today, we are doing Low, Low, Mod, Low, Low, High days.
Low days are ~1700
Mod days are ~1900
High days are ~2300
Breakfast - protein bar
Lunch - below
Late lunch - protein bar
Dinner - chicken and broccoli
Also, AirBnB had a large enough mirror to throw a double bi pose.
Forgot to mention, hit chest today.
Plate raises
3x12x45lb plate
Incline* press
3x12
Increased incline
3x12
Pec dec
6x10
Machine press
3x10
Tricep push down
3x15
Machine Dips
3x15
20 minutes cardio
Tuesday - ended day at 1,500 calories and passed out at 9pm
Wednesday - Low day
Morning back and bis workout
Neutral Grip Lat pull down pulled to chest
3x12-15
Neutral Grip Lat pull down pulled straight down
3x12-15
Behind Neck Pulldown
3x10
Straight arm pulldown
3x12
Hammer Curls
3x12
Preacher curls
3x12
Incline treadmill - 10 incline, 2.2 speed
25 minutes
I bet I would’ve reached my goal of a 3 plate bench if I could get paid to press.
Lmao!! Essentially, I respond to emails between sets.
I didn’t get in the gym yesterday. Meetings from 7am-8pm. I was too exhausted to do anything.
Thursday - Med Day
Breakfast - Protein Bar -330 cals
Lunch - Meatballs,1/2 cup of Mediterranean rice, 1/2 cup of quinoa, hummus and other falafel type things. 800 cals
Dinner - Thai food. Bits of this and that. Papaya Salad, Rice, Chicken and green beans. ~800-1000 cals.
Friday
Breakfast - Protein Bar 220 cals
Workout - Leg Day!
Smith Lunges - 4x10x185
Leg Extensions - 5x12
Leg Curls - 5x12
Romanian DL - 3x10
Bicep Pump work | I get a knot in my back from pitching that causes tendonitis in my elbow. Everything was really tight, so I stretched my back and then did some pump work to get blood flow into the muscle. Currently, I’m hooked up to the e’stim device. I’ll probably get cryo this weekend. I’ve been really trying to up my recovery this year. I’m tired of having back and neck pain.
If I tilt my neck forward, it causes severe pain in my elbow. It’s seriously all caused by a massive knot in my right rhomboid that I’ve had since middle school. Massages, ASTYM, etc. has never gotten that tissue to release.
Have you tried acupuncture?
I haven’t… my sister has tried to get me too. Not my thing tho. Does it work for you?
Been super busy, lately. Surprised?
Sunday
Played two games. Pitched an inning in the first game. Second game pitched two more innings. Also went 3-7 at the plate with 5 RBIs. Pretty solid day.
Monday
Woke up with new low at 203. Then hit the road for work. Had a big ground breaking ceremony. Dinner was bbq at the event. So made a three party burger.
Back and bis
Lots of lat pull downs
Lots of straight arm pull downs
Lots of bis
25 minutes incline treadmill. My cardio is getting much better, sadly. Walking at 10% incline at 3.2 speed. I miss the days of 1.8 speed.
Haven’t been keeping up on the books I’ve read, so here goes.
Prosperity Paradox - great book. Will re read next month.
Loonshots - was ok. I’d probably change my opinion if I had read this prior to reading other similar books recently.
Measure what matters - second time through. Good book.
I will teach you to be rich - pretty good book with good advice for long term financial success.
God’s Debris - read this on Friday and Reread today. Very short, but interesting.
Its the only way to get rid of my knots around my shoulder blades and traps. I have 2 really persistant knots, one on my RHS shoulder blade, and the other is upper left upper trap.
After having a rib popped back in (which commonly causes knots in these places) it was a mixture between muscle therapy and acupuncture to get them out. Theyve been there for that long that my muscle growth over the years has supposedly cause the muscle to ripple, which means itll never go 100% away, but its night and day to what it was
I can sit in the Asian squat all day long!
When I was in Asia, I realized I’ve only got about an hour straight.
I may need to take a second look. I’ve done cupping, electro stimulation and cryo today. Ha.
Forgot to mention yesterday was my high day. Today is low day 
will be rough, especially with a game today. Also, it’s 90F I’m way to 100. It’s gonna be hot AF.
Tuesday
Morning workout
Chest and tris
Incline Bench
6x12
Pec Deck
6x15
Tri Pull downs
3x15
Dip Machine
3x12
20 minutes of elliptical
Baseball game starting at 630. It was over 100F.
Caught 5, pitched 3. Wasted.
Thursday-Friday
No workout. Was in conferences all day
Crazy week. I started reading Hard Thing about Hard Things again. The rapid growth of our company, new employee troubles and my changing role has caused me to realize we need to quickly change things.
Sunday
Baseball game
Father’s Day dinner was Brussels and lamb. Damn, if that’s not a weakness.
Weight: 204
Monday
Weigh: 207
Morning cardio 20 minutes
Cryotherapy - best session yet. Not sure if cause I’m well hydrated or what, but my legs and lower stomach area were completely frozen when I came out.
Might hit shoulders later tonight.
Finally, back to logging. Been a crazy two months. Landed two more large projects, fired a guy, in the process of fostering-to-adopt and still traveling every week.
Good news is that I’ve maintained weight, still hitting gym and arms are more vascular. So I haven’t been slacking too much.
I did finally move into a company house, during the week, while traveling. Last week I got back to a structured diet.
Breakfast: protein shake, cup of almond milk (30cal), and a cup of mixed berries.
Lunch: usually out, probably around 1,000 calories. I try to keep it clean, meat, rice, veggies.
Dinner: strictly veggies. Maybe protein shake if I need it.
Workouts: they just opened a PF near my actual house. I plan on going first thing on Mondays or Fridays, when I’m home. Otherwise, I’ll keep working out at same place while traveling.
Baseball: baseball season has one more week, for my Sunday afternoon league. The week league, I play in while traveling, ends in October. I’m gonna try and find BJJ gym or basketball league to keep me sane while traveling. I don’t ever want to come to a point where I’m not competing or being athletic.
Today’s workout: In the garage
Front Squats, with 40lb vest
Bar x 2x10
95lbs x 4x5 | 1xAMRAP (12)
BB Lunges
3x12x95lbs
Sissy Goblet Squats - heals elevated
3x15
Last week I went for a long walk, wearing the vest and decided to do some front squats, with just bar. Being too lazy to take the vest off, I realized it becomes cardio as well as changes the feel of squatting. I think I’m gonna keep doing it.
Where ya at Bruh?
Been super busy. Life has changed drastically for me. Expect to post more at the start of the year.
