I appear as an extremely anti-social guy when I’m in the gym. I simply hate for my workout to be interrupted because some dude wants to talk about football or tell me about his life. I usually put my headphones on and keep my head down even avoiding eye-contact with people as I don’t want them to even think that I’m there to socialize.

But every now-and-then, I’m glad I get interrupted, because the real me can come out. 

This day, I was interrupted by an older guy named Sam. I’m going to throw a few nuggets of wisdom Sam through at me in about 15 minutes of conversation.

First, Sam got my attention to tell me that he was very impressed with Rack Deadlift weight. I felt really good and appreciated that compliment and after hearing more of Sam’s story, I appreciated that statement even more! Lillpappa and my uncle put in the me desire to always take the time to soak of the knowledge of older people. When they die, that wisdom dies with them. What a pleasure it is when they stop to teach and tell me things and they don’t even know me. 

So if I can encourage you today, over the next month, find your “Sam”. Find that older person that plants seeds in your life and then they walk away. They leave it up to you to water it and bear fruit in the future. 

Thu, Dec 26, 2013   0:55 (10:08 AM – 11:03 AM)

	Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight
	1 Rack Deadlifts Felt great! 1RM: 575 12/4/13: 635 Ttl Weight: 7,165 Ttl Reps: 21 Avg Weight: 341.2	1	225	× 5	90	35%	15.7%
		2	275	× 5	90	43%	19.2%
		3	315	× 3	90	50%	13.2%
		4	365	× 3	90	57%	15.3%
		5	405	× 1	90	64%	5.7%
		6	495	× 1	90	78%	6.9%
		7	575	× 1	90	91%	8.0%
		8	575	× 1	90	91%	8.0%
		9	575	× 1	90	91%	8.0%
	2 Machine Seated Rear Raises 1RM: 174.6 12/8/13: 203.3 Ttl Weight: 4,000 Ttl Reps: 25 Avg Weight: 160	1	160	× 12	60	79%	48.0%
		2	160	× 9	60	79%	36.0%
		3	160	× 4	60	79%	16.0%
	3 Shoulder Press (Smith Machine) 1RM: 160 12/20/13: 164.6 Ttl Weight: 1,330 Ttl Reps: 11 Avg Weight: 120.9	1	90	× 5	60	55%	33.8%
		2	140	× 3	60	85%	31.6%
		3	150	× 1	60	91%	11.3%
		4	150	× 1	60	91%	11.3%
		5	160	× 1	60	97%	12.0%

---

12/26/13 – All exercises (lb)

Total weight	12495 lb
Lats	7165 lb
Lower Back	7165 lb
Rear Delts	4000 lb
Front Delts	1330 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Lateral Deltoid (Side Delts), Triceps, Pectoralis (Pecs), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)