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i like RDLs better than GMs because i feel like i can engage my glutes more easily throughout the movement. both hit lower back pretty well, and obviously hamstrings. YMMV.

that said, you're already doing DLs so if you want a curl instead of an extension movement, maybe try swiss ball hamstring curls? or natural GHR? and then swiss ball or bench hypers for your lower back?

<a href="http://www.youtube.com/watch?v=2dDHWE9Pg0o" target="_blank">http://www.youtube.com/watch?v=2dDHWE9Pg0o</a>

the NBA is back! 

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left shoulder a little
MENTAL STATE: tired

- warm up
jog 2km in 10:10. heart rate up a bit but this was not challenging.

- depth jump ~18-20 x 3,3,3
first and third sets were better. second set clunky landings, was overthinking.

- SVJ x 4,4

- pogo x 5,5,5

- stretch

finished work very late and then couldn't find my shorts, which i'd sent down with my laundry this morning. i should have just forgotten about it til tomorrow and just done some shit in my room, but i called the front desk to find them and an incredibly stupid saga ensued. so i ended up getting to the gym 10 minutes before it closed, doing that jog you see there, and working out in my room anyway. and it's late as hell now and the most important/insane day of my trip is tomorrow.

 

streak broke tonight. went out for dinner with colleagues and got home too late to go to the gym. could not fail to do either thing, out of politeness to people i need to have a good relationship with.

did some feldenkrais (shoulders and neck) and SMR (quads, adductors, calves, soleus) and long stretching session but that does not a workout make.

i will half-forgive myself if i manage to work out twice on any day between now and when i head home.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay

- warm up

- depth jump @10" x 3,3; @18" x 3,3

- DB step up 26s x 10
stupid, not challenging enough for legs relative to grip

- BB complex x 4
-- half squat 40 x 10
-- good morning 40 x 10
no reset between half squat and good morning, 60-90s rest between sets.

- cable glute thrust x 10,10

- stretch

the gym sucks, i'm still trying to figure out what i can do effectively in it. especially for legs.

WEIGHT: ???
SORENESS: traps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: still pretty tired

- warm up

- superset x 5
-- bench 60 x 10
-- seated cable row x 10

- superset x 2
-- DB curl 10s x 12
-- cable tricep pressdown x 12

ETA:

- COC T x 5R; 5L
- COC 1 x 1,1,1,1R; 0L
- COC T x 23R; 11L
lol my right hand is sooooo much stronger. forgot to add these before.

- stretch

get swole. leg workout tomorrow.

WEIGHT: ???
SORENESS: traps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: still pretty tired

- walk x 3 hours

...3.5 hours later...

- warm up
did 30/30 alternating jump rope and a bunch of different bw stuff for about 12 minutes. different from the usual, kind of liked it.

- superset x 3
-- SVJ x 3
-- DB jump squat 6s x 3
+ SVJ x 3

- double under intervals 10/20 x 8
tough, could not finish the last couple sets of double unders because the bounce was no longer there. not good, i think about that video of nightfly doing 1000 ankle hops and smh.

- stretch

this forum is so damn valuable to me as a motivator. i said i'd try to work out 15/17 days, and so tonight even though i REALLY didn't feel like doing it, i made myself get up to the gym and do SOMETHING because saying, "i'm super tired and so i figured the three-hour walk would cover my workout today," sounded pathetic coming out of my fingers. even if that something was wonky and haphazard, it was better than nothing. accountability: it's what's for dinner.