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7/5 ME Squat PR!

Frank White

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Apr 16, 2004
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1)Manta Ray off 16.5" box close stance 600x1 PR!
2)CHG back raised 12" 3x10
3)45 degree back raise w/ cambered bar 70,90,110x10
4)Shrugs 225,275,315,315x10
5)DB curls 40,45,50x10
6)The Wheel 4x20


The Manta Ray is a nasty exercise when you are over 6 foot tall. There was nobody in the gym tonight so I am very happy with this squat!

Frank
 

Iron Warrior

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Jul 2, 2004
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Great job on the pr Frank. do you use an oympic bar or a trap bar for your shrugs? and also, do you use straps or not? I have been out of the loop for awhile so would you explain chg and csr?
 

Ermantroudt

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Nov 30, 2003
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"I have been out of the loop for awhile so would you explain chg and csr?"

CHG=GLute Ham Gastroc (Calf) Bench
CSR=Chest Supported Rows

And Frank is right about the Manta Ray-at 6'3" that is what caused my hissy fit on ME day last week!

Erm
 

Frank White

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Hi Warrior!

1)I use a cambered bar when I do my shrugs, my package gets in the way with a straight bar. I hate to brag! LOL!
2)I do use straps, I do my shrugs very stict! I get a very high rage of motion and hold at the top for a 2 count. No bouncing or jerking, thats why I only go to 315-365. We have guys who shrug and use 7-8 hundred pounds, the bar moves a half inch. I try to touch my traps to my ears, and no I don't have big ears either! LOL!

Erm is correct on the CHG and CSR, thats me getting lazy and not typing all the words out!

Frank
 

Iron Warrior

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thanks guys, I'm just trying to get up to date on my terminology..
cambered bar.... that's a good one..LOL..
 

redneck 6

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May 18, 2004
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Congrats on the PR!!! And I have to agree about the mantra ray, it is nasty when you are tall.
 

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