TRAINING LOG: Dean Curtis

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   What a great idea having the training logs here.  I've taken a look at some of the other logs and there are some great training ideas available.  Hopefully others will have input as I'm always looking to tweak my training.
October 15, 2010
I wasn't able to go out and do some cardio like I had hoped.  My goal weight for the start of the 2011 season is 250lbs and I'm somewhere around 273 right now.  Today I managed some throws with the indoor shot and they felt good. I still need to work on using my lower body more.
Earlier this week I was checking my 1 rep max's to set up the numbers and goals for the next few weeks.  This is what I was able to do...
Military Press 215, Bench Press 295 (PR), Bent over row 225, Front Squat 295, Snatch 180, Deadlift 515 (PR).
I did some suplemental excersises with these as well.  Dumbbell front raises 2 X 8 rep 15 lb, 3 X 8 rep 20lb - Incline Press 8 X 90, 9 X 130, 3 sets 8 X 175 - Good Mornings 8 X 95, 8X 140, 3 sets 8 X 185 - Squats 8 X 140, 8 X 205, 3 sets 8 X 275
I still have a few more to do which I hope to do on Sunday along with some more throwing

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babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Topic: TRAINING LOG: Dean Curtis Posted: 10/15/10 at 2:12pm
	What a great idea having the training logs here. I've taken a look at some of the other logs and there are some great training ideas available. Hopefully others will have input as I'm always looking to tweak my training. October 15, 2010 I wasn't able to go out and do some cardio like I had hoped. My goal weight for the start of the 2011 season is 250lbs and I'm somewhere around 273 right now. Today I managed some throws with the indoor shot and they felt good. I still need to work on using my lower body more. Earlier this week I was checking my 1 rep max's to set up the numbers and goals for the next few weeks. This is what I was able to do... Military Press 215, Bench Press 295 (PR), Bent over row 225, Front Squat 295, Snatch 180, Deadlift 515 (PR). I did some suplemental excersises with these as well. Dumbbell front raises 2 X 8 rep 15 lb, 3 X 8 rep 20lb - Incline Press 8 X 90, 9 X 130, 3 sets 8 X 175 - Good Mornings 8 X 95, 8X 140, 3 sets 8 X 185 - Squats 8 X 140, 8 X 205, 3 sets 8 X 275 I still have a few more to do which I hope to do on Sunday along with some more throwing
	Dean Curtis

Jason Cherry Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 6/27/09 Location: United States Status: Offline Points: 1461	Post Options Post Reply Quote Jason Cherry Report Post Thanks(0) Quote Reply Posted: 10/15/10 at 2:53pm
	Dean, After talking it over with the fellas here we assure you that you are fine. Take this off season nice and slow. Do nothing heavy and stick with pilates. No need to thank us. Jase
	"Example is the best precept." ~ Aesop

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/15/10 at 10:48pm
	As always Jason I value your advice!
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/17/10 at 12:22am
	October 16, 2010 Cardio - Miles and Miles of unwanted walking chasing kids around Canada's Wonderland. 2010 Goals results and new goals for 2011 2010 Make it to 14th on Canadian ranking (Pass - made it to 13th) Make 5393 points on Canadian ranking (Pass - but barely...made it to 5394.5) 15' in WOB (Fail - got to 14'6" and only once) 31' 6" in 16lb sheaf (Fail - made it to 31') 112' 8" in light hammer (Fail - made it to 108'4") 86'8" in heavy hammer (Pass - got 87' 3") 34'1" in the 56 (Pass - got 34' 11.5") 67' in the 28 (Pass - got 69' 10") 42' 5" in the open stone (Fail made 42' 1") Canadian championship place first (Fail finished third after terrible stone throws) Dead lift of 500 lbs (Pass - got 505 lbs) So 6 out of 11 goals. Here is what I've come up with for new goals in the 2011 season. Make it to 12th on the Canadian ranking board 5475 points on the Canadian ranking board 15' in WOB 28' in 20 lb sheaf (next season 20lb more likely than 16lb) 114' light hammer 92' heavy hammer 36' heavy weight 72' light weight 43' 6" open stone Dead lift of 550 lbs Lift 5th Atlas Stone at Fergus Games Close #3 COC Gripper
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/17/10 at 12:56pm
	October 17, 2010 274.4 lbs. Today I finished the last of my 1 rep max's and the first of the post season program starts next week. straight leg deadlift 2 @ 135, 2 @ 225, 1 @ 315, 1 @ 365, 1 @ 405, 425 FAIL (405 1 rep max) Dumbbell snatch 2 @ 50, 2 @ 80, 1 @ 95, 1 @ 115, 120 FAIL (115 1 rep max) Supplemental - Trunk rotations on decline bench with 30lb dumbbell 2 X 8, 2 X 18, 1 X 6 (quit because felt a tweak) High Pulls 8 X 65, 8 X 95, 3 X 6 X 125 Bar rotations 8 X 30, 8 X 45, 3 X 6 X 60 Also I've been reading some conflicting stuff about the merits of not dropping the body fat...man that would be good news! But I'm worried I'm just searching for an excuse to not lose the weight.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/19/10 at 7:37am
	October 18, 2010 Took a few throws with the sheaf. 2 at 80% then about 8 at 95%...felt pretty good. October 19, 2010 So my original intention was to cut body weight down to about 250 lbs. I have been thinking that maybe that is too much for me and instead of focusing on the number I should look at overall percentage. So today I thought I'd get my body fat percentage done and drop to 20 percent body fat OR 250 lbs - whichever is easier to achieve. So this is the results of the test Height 6' 1.5", Age 38, Weight 273.4lbs, BMI 35.6, fat % 34.6% - HOLY CRAP!, Fat mass 94.6 lb. So in a nutshell the report says to get to 20% I'd need to go down to 223.6 lbs. - So I say no friggan way! Looks like I'm going with my original intention of cutting to 250lbs. I think that is a good healthy throwing weight for me. Here is todays workout - Lost energy fast. Goal is to do lighter weights and higher reps slowly increasing weight and decreasing reps over 10 week period. FRONT SQUAT - 8 X 90, 8 X 135, 11 X 175, 11 X 175, 11 X 175 DEADLIFT - 8 X 155, 8 X 230, 11 X 310, 9 X 310 GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 SQUATS - 8 X 140, 8 X 205, 8 X 275, 2 X 275 (This is where my body said "that's enough jackass") COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/20/10 at 4:07am
	October 20, 2010 Weight 272.6 SNATCH - 8 X 55, 8 X 80, 11 X 110, 11 X 110, 11 X 110 CARDIO - 15 mins on Elliptical machine
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/21/10 at 3:28am
	October 21, 2010 Weight 272.4 BENCH PRESS - 8 X 90, 8 X 135, 11 X 175, 11 X 175, 11 X 175 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 10, 8 X 15, 8 X 20, 8 X 20, 8 X 20 MILITARY PRESS - 8 X 65, 8 X 95, 11 X 130, 7 X 130, 7 X 130 INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 5 X 175, 4 X 175 BENT OVER ROWS - 8 X 70, 8 X 100, 11 X 135, 11 X 135, 9 X 135 COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/25/10 at 10:26am
	October 23, 2010 Took about 20 throws with the shot. Felt really good and had some in the area of 43'. If I can consistantly throw over 40' next year I'll be happy. October 24, 2010 Weight??? I'm sure I've put more on Took another 20 throws with the shot. These were terrible! I don't know if I was tired or what but these were lucky to make 38'. I also did 4 sets of light hammer winds and 2 sets of heavy hammer winds. Felt fairly fast. October 25, 2010 STRAIGHT LEG DEADLIFTS - 8 X 120, 8 X 180, 11 X 245, 11 X 245, 11 X 245 TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - set of 9, set of 14, set of 18 X 3 ONE ARM DUMBBELL SNATCH - 8 X 35, 8 X 50, 11 X 70, 11 X 70, 11 X 70 BARBELL ROTATIONS - 8 X 30, 8 X 45, 8 X 60, 8 X 60, 8 X 60 HIGH PULLS - 8 X 65, 8 X 95, 5 X 125, 7 X 125, 5 X 125 COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/26/10 at 9:23am
	October 26, 2010 SNATCH 8 X 60, 8 X 90, 10 X 115, 10 X 115, 10 X 115 DEADLIFT 8 X 165, 8 X 250, 10 X 335, 10 X 335, 10 X 335 GOOD MORNINGS 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 SQUATS 8 X 140, 8 X 205, 8 X 275, 8 X 275, 8 X 275 FRONT SQUATS 8 X 95, 8 X 145 (had a bit of a headache and tired....will finish this exercise tomorrow) COC GRIPPERS - COC #1 X 10, COC #1 X 10, COC #2 X 7
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/27/10 at 5:27am
	October 27, 2010 FRONT SQUATS (Finishing session from yesterday) 2 X 95, 2 X 145, 10 X 190, 10 X 190, 10 X 190 CARDIO - 19 mins on Elliptical machine Took a couple of throws with shot.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/28/10 at 4:28am
	October 28, 2010 Weight 268 lbs - 18 to go. Felt strong but was getting drained by the time I got to Bench Press. MILITARY PRESS - 8 X 70, 8 X 105, 10 X 140, 10 X 140, 10 X 140 INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 7 X 175 BENT OVER ROWS - 8 X 75, 8 X 110, 10 X 145, 10 X 145, 10 X 145 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 20, 5 X 25, 4 X 25, 5 X 25 BENCH PRESS - 8 X 95, 8 X 145, 8 X 190, 6 X 190, 6 X 190 COC GRIPPERS - COC #1 X 10, COC #1 X 10, COC #2 X 9 What a great exercise this is. A few times last year the weights for distance would rip out of my hand. Hopefully this work on grip strength will let me hold the weight better when trying to rotate faster.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/29/10 at 3:41am
	October 29, 2010 Well today I was going to do this core strengthening class at the gym. I showed up and it was packed with older ladies. Not one guy. So I said screw this...and I did the Elliptical machine instead. CARDIO - 22 mins on Elliptical machine.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 10/31/10 at 2:14am
	October 31, 2010 Weight 269 STRAIGHT LEG DEADLIFTS - 8 X 130, 8 X 195, 10 X 265, 10 X 265, 10 X 265 TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - 9 reps, 14 reps, 18 reps, 18 reps, 21 reps ONE ARM DUMBBELL SNATCH - 8 X 35, 8 X 55, 10 X 75, 10 X 75, 10 X 75 BARBELL ROTATIONS - 8 X 35, 8 X 50, 8 X 65, 5 X 65, 7 X 65 COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 6 Ran out of time....hope to do remaining stuff tomorrow.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/03/10 at 2:07am
	November 1, 2010 (Busy week at work so tough to fit in workouts) HIGH PULLS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125 November 2, 2010 SNATCH - 8 X 65, 8 X 95, 9 X 125, 9 X 125, 9 X 125 DEADLIFTS - 8 X 180, 8 X 270, 9 X 365, 9 X 365, 9 X 365 COC GRIPPERS - COC #1 X 10, COC #2 X 6, COC #2 X 6
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/05/10 at 1:27am
	November 3, 2010 FRONT SQUAT - 8 X 110, 8 X 160, 9 X 210, 9 X 210, 9 X 210 GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 SQUATS - 8 X 145, 8 X 215, 8 X 285, 8 X 285, 8 X 285 November 4, 2010 MILITARY PRESS - 8 X 75, 8 X 115, 9 X 150, 9 X 150, 9 X 150 BENCH PRESS - 8 X 110, 8 X 160, 6 X 215, 5 X 215, 6 X 215 COC GRIPPERS - COC #1 X 10, COC #2 X 8, COC #2 X 6 So I might have some inspiration for the next few months. Taking a good look at the Sarasota, FL games in January. Found a cheap flight for under $300 and may have some free accomodations!
	Dean Curtis

prevail Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 10/23/09 Location: Canada Status: Offline Points: 131	Post Options Post Reply Quote prevail Report Post Thanks(0) Quote Reply Posted: 11/05/10 at 6:53am
	If you are thinking about taking a few pounds off and still keeping the strength,get yourself a kettlebell and try doing tabata intervals on the swing. Also start throwing hammer the correct direction. Nice start to the off season! Lance B
	LB

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/07/10 at 1:42pm
	Ahhh Lance...I see you've been eating the hammer tacky again. November 5, 2010 INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 8 X 175 BENT OVER ROWS - 8 X 85, 8 X 120, 9 X 155, 9 X 155, 9 X 155 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 20, 8 X 25, 8 X 25, 8 X 25 November 6, 2010 Weight 274 STRAIGHT LEG DEADLIFTS - 8 X 140, 8 X 215, 9 X 285, 9 X 285, 9 X 285 TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - 10 reps, 15 reps, 20 reps, 20 reps, 22 reps ONE ARM DUMBBELL SNATCH - 8 X 40, 8 X 60, 9 X 80, 9 X 80, 9 X 80 HIGH PULLS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125 COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6 November 7, 2010 Weight 274 BARBELL ROTATIONS - 8 X 35, 8 X 50, 8 X 65, 8 X 65, 8 X 65 CARDIO - 22 mins on Elliptical machine. Feeling overweight but feeling strong. Gotta get some more throwing in. Can't wait to throw in Florida!
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/09/10 at 1:15am
	November 8, 2010 Weight 274 CARDIO - 22 mins on Elliptical machine.
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/09/10 at 4:08am
	November 9, 2010 SNATCH - 8 X 70, 8 X 100, 8 X 135, 8 X 135 FRONT SQUAT - 8 X 110, 8 X 165, 8 X 220, 8 X 220 Quit early due to a splitting headache....damn caffeine
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/10/10 at 7:15am
	November 10, 2010 MILITARY PRESS - 8 X 80, 8 X 120, 8 X 160, 8 X 160, 8 X 160 BENCH PRESS - 8 X 110, 8 X 165, 8 X 220, 8 X 220, 7 X 220 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 20, 8 X 25, 8 X 25, 8 X 25 DUMBBELL TRICEPS EXTENSIONS - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80 CARDIO - 22 mins on Elliptical machine COC grippers - COC #1 X 10, COC #2 X 7, COC #2 X 6
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/11/10 at 7:43am
	November 11, 2010 Weight 274 DEADLIFTS - 8 X 195, 8 X 290, 8 X 385, 8 X 385, 8 X 385 BENT OVER ROWS - 8 X 85, 8 X 125, 8 X 170, 8 X 170 8 X 170 STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 MODIFIED CLEANS - 8 X 55, 8 X 75, 8 X 100, 8 X 110, 8 X 120
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/15/10 at 7:49am
	November 12, 2010 CARDIO - 14 mins on Elliptical machine COC grippers - COC #1 X 10, COC #2 X 6, COC #2 X 5 November 14, 2010 ONE ARM DUMBBELL SNATCH - 8 X 45, 8 X 65, 8 X 85, 8 X 85, 8 X 85 TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - Set of 11, Set of 17, Set of 22, Set of 22, Set of 22 STANDING ROTATIONS WITH A 45 PLATE - 5 Sets of 8 rotations slow to maximum intensity. November 15, 2010 Weight 275 STRAIGHT LEG DEADLIFT - 8 X 150, 8 X 230, 8 X 305, 8 X 305, 8 X 305 HIGH PULLS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 8 X 130 CARDIO - 22 mins on Elliptical machine COC grippers - COC #1 X 10, COC #2 X 7, COC #2 X 5
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/16/10 at 6:52am
	November 16, 2010 Weight 274 DEADLIFTS - 7 X 205, 7 X 310, 7 X 410, 7 X 410, 7 X 410 STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 MODIFIED CLEANS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125 CARDIO - 21 mins on Elliptical machine COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/17/10 at 6:08am
	November 17, 2010 Weight 272 SNATCH - 7 X 70, 7 X 110, 7 X 145, 7 X 145, 7 X 145 FRONT SQUAT - 7 X 120, 7 X 175, 7 X 235, 7 X 235, 7 X 235 CARDIO - 22 mins on Elliptical machine
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/18/10 at 12:16pm
	November 18, 2010 MILITARY PRESS - 7 X 85, 7 X 130, 7 X 170, 7 X 170, 7 X 170 BENT OVER ROWS - 7 X 90, 7 X 135, 7 X 180, 7 X 180, 7 X 180 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 8 X 30, 7 X 30, 8 X 30 SEATED DUMBBELL TRICEP EXTENSIONS - 8 X 45, 8 X 65, 8 X 85, 8 X 85, 8 X 85 COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/22/10 at 7:17am
	November 19, 2010 BENCH PRESS - 7 X 120, 7 X 175, 7 X 235, 7 X 235, 7 X 235 TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - Set of 12, Set of 18, Set of 23, Set of 23, Set of 26 CARDIO - 22 mins on Elliptical machine
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/22/10 at 7:23am
	November 22, 2010 STRAIGHT LEG DEAD - 7 X 160, 7 X 245, 7 X 325, 7 X 325, 7 X 325 ONE ARM SNATCH WITH DUMBBELL - 7 X 45, 7 X 70, 7 X 90, 7 X 90, 7 X 90 HIGH PULL - 8 X 70, 8 X 100, 8 X 135, 8 X 135, 8 X 135 STANDING ROTATIONS WITH 45 PLATE - 5 sets of 8 COC grippers - COC #1 X 10, COC #2 X 6, COC #2 X 5
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/23/10 at 7:49am
	November 23, 2010 Weight 271 SNATCH - 6 X 75, 6 X 115, 6 X 155, 6 X 155, 6 X 155 FRONT SQUAT - 6 X 125, 6 X 190, 6 X 250, 6 X 250, 6 X 250 STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185 MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 7 X 130 CARDIO - 22 mins on Elliptical machine
	Dean Curtis

babyfire Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 8/08/09 Status: Offline Points: 145	Post Options Post Reply Quote babyfire Report Post Thanks(0) Quote Reply Posted: 11/25/10 at 8:08am
	November 24, 2010 DEADLIFTS - 6 x 220, 6 X 330, 5 X 440 (was gonna do two more sets but fealt a tweak in my back) CARDIO - 2 mins on Elliptical machine (thought I could do it but back hurt) November 25, 2010 Weight 278 WTF?? Back still hurts but just tried some upper body stuff. MILITARY PRESS - 6 X 90, 6 X 135, 6 X 185, 6 X 185, 6 X 185 BENCH PRESS - 6 X 125, 6 X 190, 4 X 250, 3 X 250, 3 X 250 STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 6 X 30, 5 X 30, 5 X 30 DUMBBELL TRICEP EXTENSIONS - 8 X 45, 8 X 70, 8 X 90, 8 X 90, 8 X 90 COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6
	Dean Curtis