12/9 - deadlifts, side bends, back xt - shadowbox, stretch
"You really can't out train a shitty diet - Not only that, why would you want to? Eat like a champion would, and you'll get closer to looking like a champion. Best of all, you'll feel like a champion."
"You can't stay lean and get huge - This doesn't mean you need to turn into Mr. 40" waist either. But if you're holding on to a very low degree of bodyfat and won't give that up, don't expect muscle to pile on either."
"Work towards performance goals to fulfill physique goals - If you want a bigger back, improve your chin ups. If you want bigger legs improve your squats. If you want bigger arms, set goals to press and curl more. If you increase the performance ability the physique improvement will come."
"Trying to be good at a whole bunch of things at once is called Crossfit. If you're more interested in getting stronger and growing more muscle mass as the main goals, narrow down your training to meet those goals. Trying to get good at 17 different things means you will probably be about average at each. Narrowing it down to 3 things means you have a much better shot at becoming great at those."
"Don't fret bad training sessions - It's going to happen. Remind yourself of this fact. A bad training session here and there is usually an indicator that progress is being made, because your body is downregulating performance. Progress isn't always linear. If progress has been oncoming and steady, then eventually you will overreach on the recovery curve (fatigue now outweighs recovery). Your body is smarter than you are. When you feel weaker than usual, and everything feels awful....LISTEN. Pushing through one of those sessions is a recipe to get injured."
T Nation | The 10 Dumbest Diet Myths: "...a lot of evidence has surfaced that shows that those who drank whole milk (and ate high-fat dairy in general) were less likely to get fat than those who ingested lower-fat versions. The studies seemed legit and significant, too – no three-person pool of test subjects conducted by some business with skin in the game. One tracked men who ate high-fat dairy over a 12-year period and the other was a meta analysis of 16 studies. Both showed that a high-fat diet was associated with a lower risk of obesity. The yet-to-be validated thinking is that high-fat milk contains some bioactive substance that may alter the metabolism in a way that helps use fat and burn it for energy. Of course, this "bioactive substance" may merely be conjugated linoleic acid (CLA), a fatty acid that's long been known to be a fat burner.
As far as the heart-health concerns, few people realize that in addition to containing saturated fatty acids – whose role in heart disease is now thought to be minimal to non-existent – whole milk contains oleic acid, which is the heart-healthy fatty acid that makes olive oil so highly prized by nutritionists. Of additional concern is the vitamin paradox presented by skim or non-fat milk. Milk contains fat-soluble vitamins like A, D, E, and K. However, when you eliminate the fat from a milk product, you also end up taking out most of the fat-soluble vitamins, which then have to be added back in. However, unless you're ingesting some fat with your milk, have recently ingested some fat, or plan on soon ingesting some after you finish your glass, much of the vitamins in it flounder around your intestines, waiting in vain to be picked up and distributed to the body as opposed to suffering the ignominy of being excreted into the toilet bowl."
"@tiffalicious226: #FlexFriday #PersonalPerformanceAthlete #WbffPro #2014MontrealBikiniProChamp #Montreal #fbf #teamBSN #bsnarmy #mypush #TiffanyLarson “An arrow can only be shot by pulling it backward. When life is dragging you back with difficulties, it means it’s going to launch you into something great. So just focus and keep aiming.” #NeverGiveUp #Live #DontJustExist"
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