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Day 146: Blessings and New Arrivals

MOTIVATIONAL QUOTE OF THE DAY

"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!

Day 89: Passion makes a difference!

MOTIVATIONAL QUOTE OF THE DAY

"Passion is a feeling that tells you: This is the right thing to do. Nothing can stand in my way. It doesn't matter what anyone else says. This feeling is so good that it cannot be ignored." - Unknown


TRAINING

HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging

Stretch 43 min.


COMMENTS

Sleep - Time and Quality: Back to my regular ~5 hours. The pain meant difficulty falling asleep though.

Mood/Aggression: Even when everything seems like it's falling to pieces one can still feel positive and uplifted.

Energy: It came out of nowhere during my HIIT, even though the deep pain from yesterday was still present.

Endurance: Great.

Quality of Training: HIIT was great. Covered the furthest ever in my four minutes pre-sprinting, which was interesting. Sprints were also done well and back up to speed, despite feeling like each one lasted forever. I was pleased with the session and may do another bout of cardio later on.

Recovery: The rollers definitely help my lower body recovery - along with the hot/cold showers.

Body Composition and Look: I noticed last night in the gym that my rear delts have come a long way re development and definition. And this morning my back was looking leaner and more defined than it has when I am leaner, even though I am the palest I have ever been in my life - the extra width and mass is evident.

Other Notes: Keeping my spirit refreshed!

Day 45: One day at a time . . .

QUOTE OF THE DAY

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." - Harriet Tubman

MUSIC VIDEO OF THE DAY

Skillet - Rebirthing




TRAINING

HIIT Cardio;
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Shoulders/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-neck BB Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set B -
3. BB Military Press 4 x 8
4. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set C -
5. Seated Single-Arm DB Shoulder Press 4 x 6 per side
6. DB Hammer Raises 2 x 10
Alternate Set D -
7. Rope Crunch 2 x 20
8. Ab Rollout 2 x 5

Post-Weights Cardio - Run (on length of basketball court):
a. 48 x suicides
b. 12 x backwards (up court) and forwards (back)

Stretch 5 min.

Posing Practice 5 min.

Stretch 6 min.


COMMENTS

Sleep - Time and Quality: ~8 hours - got to get out of this and back to my 4-5 hours.

Mood/Aggression: The snow is melting away, the sun is out, the day is warming. My mood is looking forward to the next eight weeks.

Energy: Definitely sticking to the 3 caps of IGF-2 first thing and leave it at that - I might even stop it for a while and see what happens . . . Good energy during training . . .

Joints: My wrists are not getting better - should never have had a break from Erase. Knees are giving me issues again as well.

Endurance: Good.

Strength: Getting better, slowly.

Pump: Some.

Vascularity: Better at the end of my training than during.

Quality of Training: HIIT Run took quite a lot out of me. Medial right knee in pain - so the suicides after weights wasn't the smartest of ideas . . . Resistance training was good. My wrists were screaming and I was massaging them between sets, but it's all for progress . . . Decided to do something different for Post-Weights Cardio. Body was protesting loudly after only a few minutes, and definitely feeling it in my hips and glutes now, as well as knees from leaning down to touch the line and rotating back. Glad I did it, though . . . I'm not lean enough for Posing Practice to be any use - not sure if I should wait another week or so to start doing this, then; probably the best idea . . .

Other Notes: My training is going to include a lot more plyometrics and functional exercises, especially for my lower body, since I have two Full-Body resistance sessions in there. I want to train more like an athlete again, have my fitness improve re performance, and not just work on the aesthetic aspect.


FIT TIP OF THE DAY

"When we stop doing what deep down in our souls that that we know is right is when we stop growing as individuals! You know what is true to yourself and others! Choose to do the right thing today, and start evolving your true self! One day at a time!" - Ben Booker