7/14/09 - Back and Bi's Day

Wide grip pull ups

• 15reps
• 10reps
• 8reps

Machine Face Pulls (rows)

• 185- 8reps
• The whole stack- 8reps
• The whole stack plus some magnet weights- 8reps

Seated Dumbell Curls

• 35's- 8reps
  
• 40's- 8reps
• 45's- 8reps

Barbell Preacher Curls

• Small Straigh bar + 30lbs
• Small Straight Bar + 40lbs
• Small Straight Bar + 50lbs

Super set Roman chair situps and close grip machine curls.

7/13/09 - Chest Day

Dumbell Bench

• 55's- 10reps
• 85's- 8reps
• 100's- 8reps
• 135's- 6reps

Incline Barbell

• 185- 8reps
• 205- 8reps
• 225- 8reps

Flat Dumbell Fly's

Cable Crossovers

Roman chair situps

7/6/09 - chest Day

Bench

• 135- 10reps
• 185- 10reps
• 225- 6reps
• 275- 8reps
• 315- 4reps - PR

Incline Dumbells

• 55's- 8reps
• 75's- 8reps
• 95's- 8reps

Incline Fly's

cardio.