Adarq.org

back in kabul.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: center-front of right foot
MENTAL STATE: good

- warm up

- depth jump 18" x 5,5,4
third set best.

- superset x 2
-- DB jump squat 15s x 3; 20s x 3
-- one-step RVJ x 4

- pogo x 5,8,8

- stretch

wanted to work out last night to make up for the day i missed but i was too tired/headachey from traveling. waking up at 2:20 AM and spending the next 13 hours in transit will do that. my feet often get a bit fucked up after extended time in planes, today's ache was NBD and will be gone by tomorrow.

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.