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grasshopper 
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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 Posted: 3/10/26 at 5:57pm |
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DE Upper Day:
Bench @ 60% vs Bands 8x3 Cable Tricep Pushdown (Rope Grip) 5x10 Close Grip Lat Pull Down 5x10 Dumbbell High Pull 5x10 High Cable Curls 5x10 Inverted Row 5x10 Westside Dumbbell Cleans 5x10 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 3/11/26 at 12:41pm |
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Off Day: lol
5 second Essentric bench 5x3 45lb plate flip and catch each hand Sit-up into overhead med ball throw 3x7 Battle Ropes 4x30sec Seated start box jump up to 30” |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 3/12/26 at 8:48pm |
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ME Lower Day:
Belt Squats up to 3RM (275) RDL 4x10 Banded Straight Arm Pull Down 5x10 Banded Shrugs 5x10 Side Planks 3x30sec |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 3/15/26 at 6:51pm |
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ME Upper Day:
Pin Bench Press up to 1RM (295) from 2” above chest (sticking point) Cable Tricep Press Down (bar) 4x15 Seated Cable Row (D grip) 4x15 Reverse Band Row 4x10 Kettlebell Upright Rows 4x12 Cable Isolation Curls 4x10 each arm Hanging Leg Raises 4x10 Shoulders 21’s - Standing Dumbbell Arnold Press 3x7 - Dumbbell Lateral Raises 3x7 - Alternating Dumbbell Front Raises 3x7 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 3/17/26 at 6:09pm |
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Last Nights work:
DE Lower Day: Trap Bar Deadlift @ 50% (270) vs bands 12x2 Good Mornings 4x7 Seated Single Arm Row 4x10 Incline Chest Supported Dumbbell Shrugs 4x10 Cable Twists 4x10 each arm. |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 3/17/26 at 7:01pm |
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DE Upper Day:
Push Press @ 50% (115) vs bands 9x3 Skull Crushers (EZ Bar) 4x10 Snatch Grips Deadlifts 4x7 Cable Side Bends 4x10 Lat Pull Downs 4x10 Behind Back Cable Shrug 4x15 Dumbbell Hammer Curls 4x15 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 17 hours 39 minutes ago at 6:21pm |
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Last Thursday:
ME Lower Day: Box (4”) Pull Deadlift 1RM (535) Kettlebell Swings 4x10 Suitcase Hold 3x30sec each hand Kneeling Single Arm Pull Down 4x10 Seated Dumbbell Shrug 4x10 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348 |
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Posted: 17 hours 37 minutes ago at 6:23pm |
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Tonight:
ME Upper Day: Seated Behind the Neck Press to 3RM (180) Telle Extensions 4x10 Face Pull (Rope) 4x10 Banded Standing Crunch 4x12 Incline Dumbbell Row 4x10 Cable Upright Row 4x10 Cable Curl 4x10 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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