01/17/12 Day 2: Chest

db flat bench:

• 12 x 81 lbs
• 10 x 96 lbs
• 8 x 112.5 lbs
• 5 x 117.5 lbs

db incline bench:

• 10 x 73.5 lbs
• 8 x 81 lbs
• 4 x 96 lbs

cable flys:

• 9 x 35 lbs
• 9 x 55 lbs
• 10 x 45 lbs
• 11 x 25 lbs
• 9 x 40 lbs

cardio: 30 minutes

01/16/12 Day 1: Legs

Squat:

• 10 x 135 lbs
• 10 x 225 lbs
• 3 x 305 lbs
• 4 x 305 lbs

narrow-stanced squat with smyth machine:

• 10 x 90 lbs
• 6 x 90 lbs
• 8 x 90 lbs
• 4 x 90 lbs

leg raises:

• 14 x 100 lbs
• 15 x 100 lbs
• 15 x 100 lbs

hamstring curls:

• 12 x 90 lbs
• 12 x 105 lbs
• 10 x 105 lbs

cardio: 30 minutes