Hamstring and Back Workout Focus
📌 The training session emphasizes hamstring and back development, with this being the fifth training day of the week and one of two dedicated days for these muscle groups.
🦵 Starting exercise was lying hamstring curls, focusing on stabilization via the abs and arms instead of squeezing the glutes for proper isolation.
🏋️‍♂️ The stiff-leg deadlift was performed on an incline to encourage a better hinge movement, preventing the lifter from leaning back excessively and straining the lower back.
💡 A key technique point for low-to-high cable rows is to aim for a high pull focusing on the thoracic lat and shoulder blade development, ensuring the elbow is a "passenger" and not driving the movement.

Technique Refinements and Cues
📐 For the stiff-leg deadlift, the instruction was to focus on using the foot to drive out of the bottom to initiate the upward movement, rather than pulling with the lower back or relying solely on the glutes.
🎯 During cable rows, the target cue was to achieve a low-to-high path, feeling the movement wrap around, which isolates the upper/mid-back effectively, contrasting with common high-to-low pulling habits.
🧍‍♂️ In certain exercises (like the seated leg curl variation shown), maintaining a flexed, crunched-down posture helps hold the back flat while focusing on driving the legs through the apparatus.

Intra-Workout Supplementation (Pit Stop)
🥤 The intra-workout shake included Carb HD (Strawberry Kiwi flavor), Glutamine, Creatine, and unflavored EAA mixed together.
🧪 The recommended serving for optimal digestion was 5g EAAs, 5g Glutamine, 5g Creatine, and 25g carbs mixed into the fluid.
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Post-Workout Nutrition and Recovery
🥣 The immediate post-workout meal consisted of Grindstone Blends Cream of Rice (Apple Fritter flavor) cooked with water, providing 100g of carbs.
🥛 This was paired with Pro HD Strawberry Shortcake protein powder (2 scoops for approximately 50g of protein).
💉 HGH (3 IUs) was administered subcutaneously into the chest immediately post-workout to initiate recovery and muscle building rapidly.

Key Points & Insights
➡️ Record your sets to review form, as self-perception (e.g., squat depth) often differs from reality.
➡️ When performing low-to-high rows, consciously bias the pull high-to-low to specifically target the often-neglected lat/thoracic area around the shoulder blades.
➡️ For post-workout recovery, aim for a fast-digesting meal combining quality protein ($\approx 50\text{g}$) and significant carbohydrates ($\approx 100\text{g}$ minimum) within 5 minutes of finishing training.
➡️ When using unflavored supplements like EAA alongside flavored ones, use a 1:1 ratio of unflavored to flavored if mixing a large volume (over 1 liter) to avoid excessive sweetness.

📸 Video summarized with SummaryTube.com on Nov 17, 2025, 03:25 UTC