55 eca-a
Been a while. May things have happened. Needed to catch up on recovery. Had 29th birthday on the 26th. Sushi at green papaya. Made a huge healthy feast the next night for grandparents mom and dad and brothers. Found out that my body does not need 1.75 grams protein per lean pound. I got bloated. So lowered to 1.5 per lean pound and increased fats to 20% . Started diet for Jr Nationals seven weeks out yesterday. Had a great plyometric HIIT session for 25 minutes. Weight dropped...

423
Thursday worked rock bar last night. Helped cuz money is way down. Damn ky and its car usage tax. And the speeding ticket from passing a car. Oh well life will go on. Went to bed 345 am. Woke up 945. made breakfast. Eggs splenda cinnamon and oatmeal pancake. Sugar free syrup. Did a higher protein diet today. 270g instead of 245. leg day. Started with leg extensions then did leg curls heavy and slow. Then wide grip deadlifts
. Front squats . calf raises. Trying new things...

421
Tues chest. tRied some different angles this time . started off with heavy close grip bench press followed by incline hammer strength press. Then by neutral grip db incline press with internal rotation . heavy decline db flyes. Weighted dips. Overhead tricep db extension dropset 90lb down the rack to 20’s. felt great. Much better mental feeling.
Slept late today to catch up. Did my LISS cardio on mountain bike trainer in living room while reading for 30 min.. still feel like...

416
thurs. well work was fun last night slept til 10 am. Mountain biking ??? perfect day. Nah still recuperating from show. Washed and detailed car first time of the year. Worked with a 5 clients. Ran 12 50 yd sprints on the rubber track for HIIT. I swear it doesn’t make me sweat. Whats wrong with me. I sweat more on LISS cardio in the morning wearing a hoodie. Weight was down another three lbs. still have two days to go. I gotta get this water off for the shoot.. began taking xpel...

415
Wed. ok so I have a big photoshoot with Amir Marandi in Columbus on Saturday providing that it doesn’t rain. I need to get this daggone water off. Lost three pounds of it since yesterday. Did 20 min am LISS cardio. Trained a few people then did 20 min HIIT on my mountain like trainer in the living room. Went back to emails and then trained back and bis.. worked on upper back width and biceps. Need those rear delts to pop.
Gotta work at Mainstay Rock Bar in downtown cincy...