"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." - T. Alan Armstrong
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Lat Pull-Downs (in squat position) 4 x 10
4. Incline BB Bench Press 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 21 min.
COMMENTS
Mood/Aggression: Wow, the news just keeps coming this week. My nephew has been named, my career path is opening up, one of my close friends is pregnant, a lot of time has been spent talking to family and close friends - life is moving along at a fast pace of knots! God is truly heaping on the blessings for me - this is going to be a HUGE period in my life for change and progress!
Energy: There! Got told I look "bright" today.
Endurance: Pretty good.
Vascularity: Definitely carbohydrates with a reasonable amount of sodium make my vascularity "pop" (not to mention muscular pump/definition).
Quality of Training: Run pre-weights was good - stitch ~4 minutes in, but kept going. Resistance training was a little shorter than it has been, but still intense, albeit almost a "relief" for my body. Rollers afterwards, and looking in the mirror before getting on them, bicep definition was the best it has EVER been.
Recovery: Bright and fresh!
Appetite: Re Intermittent Fasting, have found that eating a big meal every 12-16 hours is the best for my body re results, regardless of whether or not it is after training, so will continue with this.
Body Composition and Look: Midsection starting to look better. Striations starting to come out a little in my anterior and lateral deltoids. Arms looking the best ever.
Other Notes: I have SO MUCH to look forward to when I go back to New Zealand for Christmas/New Year!
