ME squats,9-26-03

[jack]

Manta ray squats(12.75" box,suit and belt,wraps the last 2 sets)--warmups,1x3x185,225; 1x1x275,315,345,370,390(F);

GHR(2" elv.)--3x15

Dimel dl's--1x15x135,155,165;

Kneeling ab pulldowns--5x10x90;

Rev. crunch--3x15;

Wrist rolls--1x2.5,3.75,5( i know this looks pretty weak but these fried my forearms);

Hamstring came out of this OK. The only injury I suffered was a sore throat from grunting so hard on the last set of the squats .

[Pam]

I tried to reply to this last night but my computer decided it wanted to go to bed for the night.

Wrist rolls...do you just have the weight hanging from something and then roll it up?

I really hate how much you can do on the GHR. Nice job....want to trade muscles? How are your hams doing this morning? Any pain at all? Are you putting heat on your leg?

I didnt do much this week in workout but boy can I feel them. Especially my abs, using that 40 lbs db made a big difference. I think though thats how I pulled my knee. I always seem to stress it when I do those. I need to play around with those a bit and if I cant find a way to stay on the ball without hurting my knee I'm going to cash those in.

Nice workout as always....ok here's hoping this posts. I've gotten smart and I copy what I type before I send.

[jack]

That's what the wrist rolls are.......a 5' rope attached to a rod with a little sleeve at the bottom to hold the weights with a spring clip. They don't look like much but they are a burner.

My hams are OK. The left one is a little tight but it's getting better. As soon as you get back on a regular schedule you'll be ripping out the reps on the ghr all day long and then I'll be chasing you.

Don't try to get it all back at once and work up gradually on those weights. One of us has got to stay in one piece

[Pam]

I just want to be able to 3-4 good sets of at least 8 on the GHR, then I will be happy.