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IroNat:
7/15/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way
Neck plate front raises & harness rear raises - 2 sets each

7/16/24

Zercher squat - 54321 adding weight
Power cleans - 321 series adding weight until tired
Standing calf raise - 150 reps

7/18/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-15 palms up and 3x10-15 palms down

Grape Ape:

--- Quote from: IroNat on July 18, 2024, 05:15:17 AM ---7/15/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way
Neck plate front raises & harness rear raises - 2 sets each

7/16/24

Zercher squat - 54321 adding weight
Power cleans - 321 series adding weight until tired
Standing calf raise - 150 reps

7/18/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-15 palms up and 3x10-15 palms down

--- End quote ---

Duplicate post reported to moderators

IroNat:
Standing calf raises - 150 reps
Farmers walk - 4 sets
Sandbag carries, lifts to shoulder, squats - 3 sets each
Pinch plates - 2 sets

IroNat:

--- Quote from: Grape Ape on July 18, 2024, 08:43:22 AM ---Duplicate post reported to moderators

--- End quote ---

NOOOOOoooooool!

Grape Ape:

--- Quote from: IroNat on July 19, 2024, 06:27:51 AM ---NOOOOOoooooool!

--- End quote ---

The workout is either posted down here, or up there.

There is no dual citizenship in this dojo.

CalvinH insists on this.

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