Shoulder stretch, roller
Warm up sets
Working sets:
145 x 5
165 x 5
190 x 5 (just reps, didn’t push past)
Assistance work:
Pull-ups:
BW x 8 x 3
Curls
Busted through this really quickly as I had to dial back in for a meeting. Felt great though.
Training Log: Deadlifts
*Late entry from last evening (18-Sept)
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
325 x 5
375 x 5
425 x 5 (just went for my req’d reps)
No assistance, it was getting late and the little man really wanted to try out his new tennis racket he got at his birthday party. It had been weeks since I’d been able to lift to I was happy to get out there. Consistency is a real issue lately with my own training. The soccer season is in full swing which equals practice 2 nights a week with a game every Saturday. Plus, I am helping the region in a couple other things. That’s OK though, it is a lot of fun, for a sport I love, and I get to coach a bunch of great kids – so totally worth it. I’ll get my training in when I can, and that’s just fine for now.
Training Log: Squat (& a few great things happening)
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
325 x 5
370 x 3
410 x 5
Assistance work:
Squats:
245 x 8 x 3
Romanian deadlifts:
205 x 8 x 3
Now, on to a deload week.
Lot’s of great things happening lately too, we have soccer practice tomorrow, and our first game this Saturday. It’s a great team and I’m really happy to be able to coach them. Also, along with being the website content manager for our AYSO region, I am now (as of a few hours ago) the U10 Division Coordinator. I really do enjoy volunteering with this great organization.
And, the biggest news of all, my little man starts the 4th grade tomorrow! We’re very proud of him as he starts the GATE program this year. I still remember the first day of preschool, our brave little guy running off without hesitation, ready for the new adventures in his life (and daddy here having to collect myself after we dropped him off). And now we get to drop him off for 4th grade already. I take the day off every year so I can be there dropping him off in the morning as well as being there to pick him up and hear all about his first day. Time flies.
Training Log: Bench Press
Shoulder stretch, roller
Warm up sets
Working sets:
185 x 5
210 x 3
235 x 5
Assistance work:
Barbell rows:
205 x 8 x 3
Barbell Curls
Tricep pushdowns (band)
Overall, not a bad training session (aside from the wicked cramp I got in my back, which is kind of lame). Plus, Manchester United won this morning! Next, we’re off to the beach with some friends. Not a bad Sunday.
Scientists Discover ‘Hulk’ Protein | Medicine | Sci-News.com
Scientists Discover ‘Hulk’ Protein | Medicine | Sci-News.com.
Excerpt:
“These results provide insight into how Grb10, nicknamed ‘Hulk’ protein, works, suggesting that it may be possible to alter muscle growth and facilitate healing, as the processes involved in muscle regeneration and repair are similar to those for the initial formation of muscle.
“Don’t turn in your gym membership just yet,” said Dr Gerald Weissmann, Editor-in-Chief of the FASEB Journal. “If you want big muscles, the classic prescription still applies: lift heavy things, eat and sleep right, and have your hormones checked. But this study shows that when we understand the basic science of how muscle fibers grow and multiply, we will be able to lift the burden – literally – of muscle disease for many of our patients.””
— When can I add this to my post-training meal!
(thanks John for the link)