Training Log 8.10.25

Learning

1. Podcasts

   1. Attia - Eric Verdin 

      1. Excellent episode discussing the immune system and its impact on aging. Discussed how the decline in immune function contributes to the aging process. Discussed some potential interventions to improve immune system long term. 

      2. Exercise helps 

      3. Thymus degradation that happens around age 35-40 contributes to decline in immune function which leads to dysregulation of healing response and there’s less adaptation to inflammation and oxidative stress. 

      4. Limited utility of NAD precursors - NR and NMN. 

      5. Discussed that growth hormone may be beneficial, but the underlying reason why is unknown. Current assumption is thymic regeneration. 

      6. Biological clocks have poor utility 

   2. Huberman 

      1. Male vs female brains - didn’t have a ton of personal take aways 

   3. Knowledge Project

      1. Sol Price - biography. Founder of warehouse retail. He was the origin of Costco and Sam’s club. Discussed how he had to start over around age 60. The importance of not gouging customers and treating employees well. 

      2. People will travel for quality at a good price 

      3. Buying bulk tends to save money 

   4. White Coat Investor 

      1. Talk was primarily around burnout in physicians. They attribute this to less autonomy and high debt levels among physicians. Extended work hours also contribute. 

2. Courses 

   1. Spirit Gym - 2 courses completed

   2. Functional Med University - 1 course completed - more talk on food sensitivities. Host advocated for testing for everyone. 

      1. My bias is always financial - test runs around $140 minimum. Cut out common offenders first and if symptoms are still present can be considered. 

Training: Comments: Another beat up week. Past month feels like it’s one body part then another. Flared up my L patellar tendon, then compensating for this I flared up my R achilles. Have been running average 2 savage for over a year now and considering transitioning programs just to get another focus. The past 3 cycles started well then around week 10-12 started missing numbers. Overall has been maintenance from a strength standpoint. 

Lift: 

Tuesday: Sled: 180x 40 min 

Thursday 

Bench: 225x12, 205x12, 185x20

DB Row: 120x8x4

Front Squat: 225x5x5

Pull Up: bw x 5 x7

Sled work: 180x15 min 

Sun: 

OHP: 145x12, 135x12, 125x30

Chin up: Bwx5x5

Deadlift Sumo: 405x10,8,6

Pull up: bw x5x5

FB Incline Bench: 165x10x3

DB BSS: 50x12x3

Run: LSS x 15 min 

BJJ: 1 session 

Sleep: 6:20 average, score 80, HR 43