T-Bar Rows

  • 90 x 10 x 2
  • 135 x 10
  • 180 x 10 x 5

Prone DB Row

  • 85 x 10 x 4

Single Arm Leverage Press

  • 25 x 20 x 4

Spider Curls

  • 45 x 12 x 3

Grip Machine

  • 35 x 100 total reps per hand

Sledgehammer Wrist Leverage

  • front and back x 15 reps x 4


My 8 yo found a note in her backpack today that said...I will destroy you Norah and your friends. The noted even named friends. I got a call from the principal and the teacher to assure me the issue had been addressed. I called the resource officer since I know him and he said he spoke to  the class and told me it shouldn't happen again just like the teacher and principal had stated. I mentioned to the teacher that if it did then things will escalate quickly. No one threatens my baby.