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Spontaneous Combustion: Dave's 2015 Training Log

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Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Fri Jan 02, 2015 1:50 am

This is my training log for 2015.

My January 1st workout
Hindu Squats x 20 x 5
Hindu Pushups x 15, 20, 20

I'll be 34 this year and I don't have any serious niggles yet, except that I can't seem to do fixed bar pullups with any degree of volume without causing my right elbow to complain.  I sustained a few injuries in 2012/2013, mostly involving parkour jumping, and those haven't bothered me in a while.  I did, however, get injured a few times in 2014, despite my goal to not get injured.  As of right now, though, everything feels good, though I am sorely lacking in conditioning.

My long term aspirations are to deadlift 600 pounds, squat 500, and clean 315.  I believe I can reach them, but I am going to let patience and safety be my companions on the journey.  Also, I have identified a pattern in my training life: I train most consistently and effectively when I have at least a 15' x 15' space to do it in, in which I can drop my barbell from overhead without worrying about damaging anything.  This will reflect on my goals.

2015 Goals
I intend to get a job in a hospital MDRD, so I can afford to move into a place that as perfectly suits my training preferences as possible.  It may be in the city I live in now or it may be in my hometown, or somewhere completely different.  It all depends on when and where the first opening appears.

For the meantime, I think it's best for me to plan to rebuild my training consistency with BWEs, hindu pushups, hindu squats, pistols, bridges and pullups.  My conditioning was never better than when I was able to do 300 hindu squats without stopping, so there might be an implicit goal in that.  Barbell training will also take place as needed to keep my strength levels on a steady, if not rapid, incline.  Olympic lifting will be done in earnest once again when I have a place where I feel like I can just throw the barbell across the room with impunity.

As far as specific strength goals for the year, I would like to deadlift 475 (max now is 425).  Squat, at least 365 (from 325).  And I'd like to clean 275 (from 245).


Last edited by Dave on Fri Jan 02, 2015 2:18 am; edited 1 time in total
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Fri Jan 02, 2015 2:16 am

subbed.
I like simplicity.
good insight.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Fri Jan 02, 2015 2:19 am

Thanks Cesar. Simplicity and consistency. Nothing beats them when paired together.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Alexandra on Fri Jan 02, 2015 8:51 pm

Good luck with your goals this year. I've heard and read about people (Virginia Woolf comes to mind) talking about needing a space that works for them for writing. Seems like that would carry over to many endeavors, such as working out. I'd say having a space that works for you, whether it be a room in one's house or a gym one likes the vibe of, a park, or even the great outdoors, would help with consistency of working out.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cheesedog on Sat Jan 03, 2015 2:08 am

Good goals, subbed!

That bit about rebuilding your training consistency with BWE is right on the money. Hit a few quick circuits before hitting the weights or as a finisher and your endurance and mobility will be top notch in no time.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Sun Jan 04, 2015 2:37 am

Simple, easy(ish) workout, to ease into the new year.

-5 ROUNDS OF-
Hindu Pushups x 10
Hindu Squats x 20
Barbell Jerk x 3
Towel Pullups x 3

The barbell jerk was with 135, 135, 155, 160, 165, except the 165 was x 2 + f + f.

The pullups should have been x 5, as they were a lot less difficult than I expected.  They will be next time.  They felt great on the elbows too.

Good little workout.  I forced myself to do the squats and pushups in the hallway leading to the squat rack room and it wasn't bad at all.  I didn't feel taxed at all after this... I am remembering that I used to pump out some pretty serious volume, so I'll be sure to do it again... not too often, though!  I'm in it for the long haul, after all.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Brahma Bill on Sun Jan 04, 2015 2:15 pm

Nice work Dave! I'll bet a decade ago you never thought you would be on the verge of spontaneous combustion. :D
I'm looking forward to watching your progress
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 06, 2015 12:10 am

Just thought it would be a catchy title. :) Thanks Bill!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cheesedog on Tue Jan 06, 2015 1:15 am

Dave wrote:Just thought it would be a catchy title.  :)  Thanks Bill!

Could be dangerous. Make sure to stay far away from any open flames while working out!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Tue Jan 06, 2015 10:07 am

Dave wrote:I am remembering that I used to pump out some pretty serious volume, so I'll be sure to do it again... not too often, though!  I'm in it for the long haul, after all.

:yeahthat::cheers:
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Brahma Bill on Tue Jan 06, 2015 8:47 pm

Dave wrote:Just thought it would be a catchy title.  :)  Thanks Bill!
So nothing to do with Incubus.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Wed Jan 07, 2015 12:08 am

Cesar wrote:
Dave wrote:I am remembering that I used to pump out some pretty serious volume, so I'll be sure to do it again... not too often, though!  I'm in it for the long haul, after all.

:yeahthat::cheers:

x2!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Fatman on Wed Jan 07, 2015 2:04 pm

Dave wrote:I'll be 34 this year and I don't have any serious niggles yet, except that I can't seem to do fixed bar pullups with any degree of volume without causing my right elbow to complain.

If they're hurting you, give them up. Do pullups on rings for zero elbow pain.

Dave wrote:My long term aspirations are to deadlift 600 pounds, squat 500, and clean 315.

Dave wrote:As far as specific strength goals for the year, I would like to deadlift 475 (max now is 425).  Squat, at least 365 (from 325).  And I'd like to clean 275 (from 245).

Those goals seem good and realistic. Just keep it consistent and the gains will come. I would recommend a pressing goal as well, like bench 1.5xBW or OH press BW. Good luck in 2015!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Thu Jan 08, 2015 9:22 am

I struggle with forearm troubles from fixed bar pullups. NG help a bit, but I have not tried rings. I have a set I could use. Are they that much better that it means zero elbow pain?
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Thu Jan 08, 2015 9:47 am

CC,
that is my understanding as they allow your body to move freely and not against a fixed rigid bar.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by itlives on Thu Jan 08, 2015 9:41 pm

I really like my rings. I usually reserve them for skin the cats.
I think I got them for around $35 on Amazon and have some cheap Harbor Freight straps. It's a good inexpensive set up.

BTW- I really like the thread name too . And, 300 squats w/o stopping is amazing!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Avocadoshake on Fri Jan 09, 2015 2:52 am

Good goals, subbed after my internet break.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Fri Jan 09, 2015 11:24 pm

itlives wrote:BTW- I really like the thread name too .

:zerk: This Dave is on fire!!!!!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Sun Jan 11, 2015 3:28 pm

Haha. Not yet, but getting there. Pretty warm now after my third workout of the year.

High Bar Squats
155 x 5
175 x 5
205 x5
255 x 5
275 x 3

Alternated with

Weighted Chin ups
+25 x 5
+36 x 5
+41 x 5
+41 x 4 + f
+41 x 2 + f

Short break

Hindu Squats
x 77 in 2:10

Hindu Pushups
x 25 in just under 2:00
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Sun Jan 11, 2015 3:33 pm

Fatman wrote:If they're hurting you, give them up.

Of course.  I have been doing chin ups instead, as they (when done with a failry narrow grip) are proving easier on the joints than any other variation I can do in the apartment.

Those goals seem good and realistic. Just keep it consistent and the gains will come. I would recommend a pressing goal as well, like bench 1.5xBW or OH press BW. Good luck in 2015!

Press BW sounds good.  My pressing has always been haphazard, and goes in fits and starts... kind of like all my training lately.  :headbang: Why do I always end up shying away from pressing?
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Brahma Bill on Sun Jan 11, 2015 4:42 pm

Dave wrote:Haha.  Not yet, but getting there.  Pretty warm now after my third workout of the year.
It only takes one smoldering ember to burn the house down! :D
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Sun Jan 11, 2015 5:19 pm

True enough. Thank Bill. :)
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Sun Jan 11, 2015 11:05 pm

Tested my max unweighted chin ups: 14. Not too bad for not having done a lot of pullups or chinups lately.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Mon Jan 12, 2015 7:55 am

14 without a lot of specific training is great!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Mon Jan 12, 2015 9:57 am

Yeah. The thing about pull and chins is that not doing them often leads to low numbers. I was at 13 and then stopped due to shoulder and I am back to 10.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Mon Jan 12, 2015 12:30 pm

ccheatum wrote:14 without a lot of specific training is great!

Not too bad considering I weigh probably about 190-200.  Haven't weighed myself in a while though.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Mon Jan 12, 2015 2:15 pm

Almost forgot to mention: I had my first contrast shower in a while a couple nights ago. Didn't go all the way cold on the cold portion, though. Anyone north of Florida will probably understand why!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Tue Jan 13, 2015 12:52 am

Cesar wrote:Yeah.  The thing about pull and chins is that not doing them often leads to low numbers.  I was at 13 and then stopped due to shoulder and I am back to 10.

Got to keep working those neural pathways!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Tue Jan 13, 2015 12:53 am

Dave wrote:Almost forgot to mention:  I had my first contrast shower in a while a couple nights ago.  Didn't go all the way cold on the cold portion, though.  Anyone north of Florida will probably understand why!

That's easy, if its anything like it has been in Iowa that is because it is freakin' COLD! You know the fun part of winter! :toothy:
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cheesedog on Tue Jan 13, 2015 2:29 am

LOL, here in KY too. Wind chills well below zero a couple of days ago, and an ice storm today. I LOVE WINTER!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Tue Jan 13, 2015 10:12 am

ccheatum wrote:Got to keep working those neural pathways!
True. I have been doing BW rows so hopefully they translate some. It is too frigid to get out to the garage to train. All training indoors for now so no pull up bar. :crybaby:
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 13, 2015 2:05 pm

When I lived at the farmhouse I trained in the garage in the winter, though definitely not as often as I did in the summer and fall; it was COLD, but once in the swing of training it wasn't so bad, and on the plus side I didn't sweat! Getting out there was the hardest part, though, so I feel you.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 13, 2015 2:26 pm

Too long since I did this:

Bootstrappers x 20
Waist rotations x 20
Tablemakers x 20
Kneeling Backbends x 20
Hindu Pushups x 20

So I just did it.

Personal Update: I was laid off due to the slow season, so I am looking for a job.  This is not the start to 2015 I was expecting.  All the same, that wasn't a permanent job anyway, as I am still keeping my eyes peeled for MDRT positions I can apply for.

I was starting to feel sick a couple nights ago, so I have been megadosing on Vitamins C and D, as per Cheesedog. I feel about the same, so the cold or flu or whatever has not kicked into full swing, and I think just maybe Cheesedog's prescription is working. Fingers crossed!

I read up a bit on Vitamin D toxicity and apparently, according to one source, half an hour of full exposure to the summer sun causes the body to produce 10,000 iu of Vitamin D, which this source said is fine, so presumably taking the same amount for a few days is not a problem.

Any other input you guys can offer regarding Vitamin D intake, such as how long one can take 10,000 iu per day for without negative side effects?
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Tue Jan 13, 2015 3:00 pm

1) Nice going on the cheese mobility routine. I am loving it!  I have noticed that I can fall back further in the backbends.  Tablemakers still need work.  

2) Sorry to hear that work did not pan out.  I hear positive attitude here -  only temp work.  and looking forward to MDRT! Good luck with that and looking for work in the mean time.

3) x my fingers that I stay healthy.  Good luck with your health and megadosing.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 13, 2015 4:19 pm

Cesar wrote:All training indoors for now so no pull up bar. :crybaby:

Thanks Cesar.  By the way, the pullup bar I have is this. I weigh approx. 200 and it supports me with an extra 41 pounds for weighted chins.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Tue Jan 13, 2015 4:24 pm

Mine is not as funky. It is like a SAK - I can eat alot on it and then flip under it and do some rows. :D
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 13, 2015 5:50 pm

Okay googled SAK and found handbags... :shocked:
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Tue Jan 13, 2015 8:17 pm

Swiss army knife = SAK

and i guess also handbags...lol
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Tue Jan 13, 2015 8:19 pm

Aaaaaahhhhh... the swiss army knife of pulling stations. I didn't clue in that you were talking about your table until that last post!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cheesedog on Wed Jan 14, 2015 2:07 am

Dave wrote:

I read up a bit on Vitamin D toxicity and apparently, according to one source, half an hour of full exposure to the summer sun causes the body to produce 10,000 iu of Vitamin D, which this source said is fine, so presumably taking the same amount for a few days is not a problem.

Any other input you guys can offer regarding Vitamin D intake, such as how long one can take 10,000 iu per day for without negative side effects?

A day in the sun will get you 100,000 IU or more, so I wouldn't sweat 10,000 a day. During the winter I take 15 or 20 thousand a day with fine results so far.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Thu Jan 15, 2015 12:07 am

Thanks Cheese!

Today's working out consisted of not much more than singles throughout the day of squats and deadlifts with 275.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Thu Jan 15, 2015 9:48 am

GTG FTW, Dave.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Thu Jan 15, 2015 1:37 pm

Couple DLs with 275 and the Cheese mobility minus hindu pushups. Not feeling up to them right now.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Thu Jan 15, 2015 2:51 pm

Cheese mobility is great. I did not get to do it this morning due to lack of sleep and today was HIIT day! Tomorrow is more cheesiness.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Thu Jan 15, 2015 10:32 pm

As I have mentioned I am single again, and that pretty much means there is nothing left for me in Kingston, so I will be moving back to my hometown.  I really think this will help me to get back on my game.  I am moving back into the house where I lived when I first really delved into the training life, beyond just the royal court.

The house is owned by an old friend of the family, Greg.  I will have a room, plus run of the house, including the ability to set up my squat rack in the downstairs family room with a concrete floor, big bay windows and sliding glass doors leading out to his large, picturesque back yard, encompassed on all sides and at the rear by birch, spruce and poplars.  It is the house in which I lived up until I moved down to the States, and where I discovered weighted pullups and dips, sandbag training, kettlebells and just about everything I have ever done, with the sole exception of barbell training.

Needless to say I am very excited about the move, which (barring unforeseen events) is taking place some time next week, depending on my friend Bill's schedule and the weather.  He is coming to pick me up and all my stuff for the cost of a tank of gas!  Kingston to Peterborough is about 185 km, or just over a 2 hour drive by the 401.  Bill is a great guy, met him through the roofing company he owns (I worked for him up until I moved away) and since then we have been friends.  I promised to continue "pretending" to lose at darts to him from now on to make it up to him.  It pays to have good friends!

There is one sad part to the whole thing, though.  Greg is allergic to cats, so I am very sad that I will have to leave my wonderfully good buddy Khitomer behind.  He's the best cat I have ever owned.  He was the runt of the litter some 14 years ago, raised by my best friend Jay and protected by him from the mean kittens who beat him up.  He is an incredibly sweet and affectionate cat, not to mention beautiful (he just jump up onto the arm of the chair next to me, as if he knew I was typing about him!). At 14ish years old, Khitomer is still quite small and very playful, the perpetual kitten.  Lara always said "he loves you so much!", and she is right.  I could not sit at the computer without his coming to me and climbing up into my lap.  I will miss him very much.  He is going to live with Lara now, who when I told her the news, teared up at the prospect of seeing me and Khitomer separated.  Admittedly, I had to bite back some tears myself.

On the plus side, she will take him, and she loves him very much too, and I would rather see him with her than anyone else in the world (other than me!), knowing that she will give him the love and affection he deserves.  And as a bonus, she had painted a portrait of him, which (at my request, of course), she has agreed to let me keep.  I am really going to miss my little kitty buddy though, no two ways about it.
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by ccheatum on Thu Jan 15, 2015 11:45 pm

Sounds like a mixed bag of a move. Getting back to a place with such deep connections will surely be good, but being separated from a beloved animal is difficult for sure. Here is hoping that the move is all that you hope it will be!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cesar on Fri Jan 16, 2015 1:09 am

Dave wrote:I have identified a pattern in my training life: I train most consistently and effectively when I have at least a 15' x 15' space to do it in, in which I can drop my barbell from overhead without worrying about damaging anything.  This will reflect on my goals.
:up:
Training will take off real quick. Beast mode.  

Leaving Khitomer behind is a big loss for the both of you.  Good thing is that Lara wil care for him.  Life is full of sacrifices and it sounds like you have many supports and will not walk journey alone.  Good luck, Dave.


Last edited by Cesar on Fri Jan 16, 2015 2:34 pm; edited 2 times in total
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Cheesedog on Fri Jan 16, 2015 2:09 am

Funny how the little fur balls become so important to your life isn't it?

I think the move will be good for you though. Best of luck!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Dave on Wed Jan 21, 2015 8:51 am

Moving day!
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Re: Spontaneous Combustion: Dave's 2015 Training Log

Post by Brahma Bill on Wed Jan 21, 2015 9:15 am

Dave wrote:Heavy carries day!
Fixed it for you :D
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Re: Spontaneous Combustion: Dave's 2015 Training Log

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