01/04/12 Day 3: Back

Deadlift: 10 x 135 lbs
             10 x 225 lbs
             10 x 315 lbs
              4 x 405 lbs
              3 x 405 lbs

Lat Pull Down: 10 x 100 lbs
                      12 x 150 lbs
                      10 x 180 lbs
                       (Drop set) 10 x 150 lbs
                                       13 x 100 lbs
                                       12 x 80 lbs

Bent Over Row (Smyth Machine): 10 x 90 lbs
                                                 12 x 140 lbs
                                                 10 x 160 lbs

Close-Grip Pull Down: 10 x 110 lbs
                                      10 x 140 lbs
                                      10 x 170 lbs
                                      (Drop set) 150 lbs till failure
                                                     120 lbs till failure
                                                       90 lbs till failure
                                                       60 lbs till failure

DB Row: 12 x 81 lbs
              10 x 107 lbs
              10 x 107 lbs

Cardio: 20 minutes

01/03/12 Day 2: Chest

DB flat bench: 10 x 47.5 lbs
                         10 x 81 lbs
                         10 x 94 lbs
                           5 x 112.5 lbs
                           5 x 112.5 lbs

DB incline bench: 10 x 63.5 lbs
                              10 x 81 lbs
                                5 x 96 lbs
                                4 x 96 lbs

Machine Flies: 3 sets x 10 @ 75 lbs

Standing Cable Flies: 3 sets x 10 @ 35 lbs
                              
Cardio: 20 minutes

01/02/12 Day 1: Legs

Squats:  10 reps x 135 lbs
              10 reps x 225 lbs
                5 reps x 315 lbs
                5 reps x 315 lbs

Hamstring curls: 3 sets @ 75 lbs

Calf Raises: 3 sets @ low-med weight till failure

Cardio: 20 minutes