My son is the recipient of many of my "Life Lessons". Since I'm as old as time itself and he's a mere TEN years old, there is an abundance of things I tell him that when he recites one or two, he sounds so far advanced beyond his innocence.
We were chatting about his Hockey Jersey and what the importance of it is.
1. The name and emblem on the front= Team. Most important, and far beyond self. "Together Everyone Achieves More" as an acronym. Friendships that if nurtured will last a lifetime. Common cause.
2. The name on the back- Secondary identifier. The NUMBER 52 is his primary and most recognized. His family name. The lineage he now represents. (Here's when I told him a little white lie) "The name Selkow is also Russian, for NEVER QUITS". I gave it credibility when I recited the Navy SEAL motto about what is Acceptable, and that Quitting is NEVER acceptable.
That's why he is in the gym at 0-dark-dark. That's why he ingest good whole foods. That is why I encourage him to do what he does.
Rack Scraping Rows: 3 sets of 10 reps after a bunch of warm up sets. Starting light and increasing the weight by 20 lbs jumps, until it felt heavy in the hands, only then did we START to count the sets.
Single Arm Pull Downs: Keep things ballistic here. 4 sets of 8 reps
Neutral (narrow) Grip Pull ups: As many as you can for three sets
Heavy Shrugs: 4x10 use as many 100 pound plates as you can
45 degree Back Extensions: 3xAs many as you can.