What squat's 11-07-03

[jack]

Training around an injury on ME day is like scratching your foot with your shoe on,not very gratifying. It's hard to isolate the lower back out of anything you do but I tried.

Hip band extensions--6x15xgreen band(2-3 second pause);

GHR(level)--7x15xBW;

Standing ab pulldowns(facing away from stack)--1x10x40,40,40,50;

Leg band curls--1x8x ea. leg, 1x8x both legs w/green band,repeat 3 times;

Standing ab pulldowns(facing the stack)--4x10x50;

Situps(GHR)--1x10xBW,25,25;

DB grips(hold to failure)--3x15#DB x ea. hand;

Reverse wrist curls(arms resting on a board at just below chest height)--1x15x45,50,55;

Wrist curls--1x15x55,65,75.

OK,so it looked like a whimp workout but it was either this or nothing and it was to dreary and depressing a day to not do anything. I did go 4 minutes on the walkfit .

[fish]

a couplafew questions:

1 what apparatus do you use for ghr ?

2 i assume that you do ab pull downs on a high pulley system. i've got a bodysolid cage. i do not have the lat attachment - the high/low pulley system. Given that i can do pull ups on the cage and rows with the dumbbells or the bar, do you think that there enough in the lat attachment to justify getting yet another toy ?

3 can you please describe your low back issue in greater detail ? what's the problem ? how did it happen ?

4 have i missed dips in your routines ?

thanks

fish

[jack]

The apparatusI use for GHR exercises is a Glute/Ham raise sold by Elitefitness and it's the best by any standard for working the calves,hams and glutes.

By all means invest in a high-low pulley lat attachment if they sell one that will adapt to your cage. There are just so many more exercises you can add to your workout with one these. If you've got the rack the lat attachment isn't that expensive in relation to some of the other "nice" toys out there. I'd get on one like white on rice.

I've pulled some muscles in my lower back and I'm trying to train around this little injury. It's always been a problem with me and is one of my weak points. I thought it might have been a disc problem but the doc says it's just a muscle pull but if doesn't get better soon I'll seek a second opinion.

You didn't miss my dips. I don't do them. For me,they work my shoulders to much and I get enough shoulder work as is. I used to do them but found that free weight exercises give me better tri results.

Get that lat attachment .

[fish]

Jack,

On the low back pull, have you tried low weight stiff leg deadlifts permitting the back to flex ?

Great article on this exercise in the Straight Leg Deadlift portion of

www.exrx.net/ExInfo/DangerousExercises.html

Of course, if you can stay in a full squat with your heels down for 5 minutes or so, it also opens the back up.

They want $250 for the Lat pull attachment w/o stack. It takes plates.

fish

[Pam]

Hey guys. Fish I'm with Jack on the lat attachment. I dont have one but will by the end of the year. I think you have the same rack as both Jack and I. I have been checking prices and am determined to find one lower than the $250 price tag they put on it. I'd go with the plate loaded one too.

Jack DB grips..you failed to tell us how long you were able to hold them until failure set in? Was that on purpose?

[jack]

Pam,of course I omitted the time on DB grips . I did time the first set and held them for 1:11. After that disappointment,I just held on for dear life and made sure the DB didn't fall on my foot .

Pam, we've discussed this before........the stack loaded lat attachment is more convenient but everything goes up in 10# increments. If I had to do over I'd go with the plate loaded LA. It's a little more trouble,but less expensive and a lot more adaptable for bumps in the weight.

[Pam]

Hey there...adjust those specks again...I was agreeing with you kiddo...I want the plate loaded not the stack...you sure you had your coffee?

[Pam]

Tanner says "Good morning and I want my DQ NOW!!!"

thats it

[Pam]

this is Tanner again...Hi..just trying to get my mom's posts up there ole man! Ok so this wasnt tanner...well completely..I added just a tad.
;D

[fish]

Hey Jack,

I was on the run when I made the last post and left something out.

As I have said, Nancy took a L 4-5 S 1 about two years ago. Since that time we have researched the issue of back pain.

I know that you know a lot of stuff, and I would not be surprised if you have done the same reading, but on the chance you have not, and knowing how painful backs can be, I'd feel remiss if I didn't mention stuff that might lead to relief.

That said, have you done any reading about back spasms and the stretching and exercises for relief ?

fish

[jack]

Pam,tell Tanner that I'll be back in the Twin Cities one of these days and he's got his DQ,all he can eat. If he can't wait,will you run me a tab . On the plate vs. stack loaded machines,you know how confused I get sometimes .

Fish,I'm no expert on back problems but I've talked to my Doc and done some research. I've got a series of lower back exercises that I've neglected but I'm going to pay more attention to them now. Thanks for the help and advice.