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"hamstring dominance" is not the reason why you can't squat deep.

WEIGHT: 170.5 diarrhea is a bitch
SORENESS: none
ACHES/INJURIES: some tweaking going on in right plantar flexor/plantar fascia
MENTAL STATE: tired, extremely low motivation, had to rely on my old method of just forcing myself to walk to the gym and then deciding, well, i'm here, might as well work out

- warm up
there is no fucking space in the gym anymore.

- SVJ x 6
oh sweet baby jesus, these were unbelievably bad. i doubt they were 24. wow.

- jump squat bar x 3,3; 95 x 3
uncoordinated as fuck

- paused squat 225 x 5,5
not as atrocious, weight obviously very light even for my detrained/post-ill state

- superset x 3
-- chest-to-bar pull ups x 6
-- DB OHP 45s x 6

- GHR ISO holds x a bunch

- hanging windshield wipers x 5,5,5
feet left, feet right is one rep

- stretch

just a terrible workout, but good that i got it in. gonna take a while to get back in the groove. will resist the temptation to eat my face off to regain the lost weight. if it comes back gradually, it will come back well.

gonna start alternating upper vertical with upper horizontal. more tomorrow, including squats, because not gonna work out on the fourth.

where do you live again?

slept fitfully last night and woke up early this morning with some absolutely heinous gas. seems to have died down somewhat but god damn, i'm glad i was the only one in the apartment. took advantage of the early wake-up to do about 35 minutes of SMR.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very tired but otherwise okay

- SMR/mobilization for t-spine x 25 mins

still recovering a bit from the travel and sickness, and i did not get any kind of unpacking or cleaning done yesterday because i was asleep or out of it all day. so no gym tonight, but lots of chores and shit that very much needed doing.

back on the horse tomorrow for my first squats in three weeks! 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: everything, especially ITB
MENTAL STATE: sicker than i've been in a good while, 100.2 fever and vomiting and diarrhea since about halfway through my flight back from dubai

- no workout today, just trying to rehydrate and eat something eventually. so much for my modest weight loss, though.

In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious

what is wrong with you people. i'm gonna be sick. also lol at clarifying that the olive oil should be "raw." what's my alternative there? boil it first?

WEIGHT: 172.5
SORENESS: none
ACHES/INJURIES: none but generally stiff from 2.5 days of travel
MENTAL STATE: pretty good, very happy to be exercising

- warm up

- max effort SL pogo x 5,5,5

- superset x 2
-- paused bench 60kg x 10
-- low cable row 25(?) x 10
dunno what "25" setting is on the weight stack, but it wasn't kg. i started with 40 thinking that would be an appropriate amount of kg but i could barely move it. maybe i've just gotten a LOT weaker instead of a little weaker.

- superset x 2
-- avishek hop depth jump (AHDJ) x 3
-- slow suspended crunch x 15

gonna stretch some more in a bit. i've lost ~5 lbs on this trip but i think it's not all bad: abs are as or maybe even a little more cut than they've been. i haven't been sick at all and my diet's been good: lots of veggies and protein and not too many sweets. my flight home is at 5 AM tomorrow (in 7.5 hours); i have a 17-hour layover in dubai and then the 13-hour monster back to DC. i was thinking about going to see some souks or go dune buggying or something but i might just sleep, go to the mall/movies, and work out. we'll see.