Sunday 12/27/09
1. long cycle – 16kg x 7,7,7,7,7 (35/5:00)
2. bench press w/chains – 135×3/8
3a. db extension – 30×10/4
3b. seated cable row – 120×12/4
Monday 12/28/09
1. long cycle – 16kg x 8,8,8,8,8 (40/5:00)
2. box squat w/chains – 225×2/6
3. deadlift w/chains – 295×1/6
4a. reverse hyper – 3×10
4b. pulldown abs front/side – 3×15/10
Wednesday 12/30/09
1. 3-board bench press – 95×8, 135×3, 155×3, 185×3, 205×3, 225×1, 245×1, missed 275
2. incline db bench press – 40×10, 45×10, 50×10
3. pushdown – 50×15/3
4. pulldown – 120×12/4
5. grappler row – 90×10/3
6. 1-arm kb clean – 32kg x 14,14/14,14 (28+28/4:00); 24kg x 20/20 (20+20/2:00); 40kg x 12/12 (12+12/2:00)