Training 24th Dec 2008: DL

A Sumo deadlift 110x5, 127.5x5, 135x12[PR]
B Wide-stance GM 95x5,5,5
+20s ad stretch

Training 23rd Dec 2008: BP

A1 Bench press 65x5, 75x5, 85x10[PR]
A2 T-bar row to chest 55x8,7,6

Training 20th Dec 2008: MP

A1 Military press 46x5, 51x5, 57x8[PR]
A2 Pullups BWx12, chins BWx8, close-grip pullups BWx8

Training 21st Dec 2008: SQ

A Squat 110x5, 125x5, 140x5
B1 Iso squat 130x8,8,8
B2 Chin machine abs #5x10,10,10
+45s ad stretch

Training 18th Dec 2008: DL

A Sumo DL 120x3, 135x3, 152.5x6[PR]
B1 GM (wide) 90x5,5,5
B2 Cybex leg press 300x10,10,10
C1 Uni leg curl 30x15
C2 Leg extn 185x20
+45s ad/hip stretches

Training 17th Dec 2008: BP

A Bench 80x3, 90x3, 100x2
B1 T-bar row to chest 50x10,8,6,6
B2 Bar pushdowns #12x15, #13x14, #14x10,8
C Thib pulldown/row #15x10

Training 15th Dec 2008: SQ

A Squat 115x3, 132.5x3, 147.5x5[PR]
B1 Iso squat 120x8,8,8
B2 Standing abs vs chin machine #4x12,12

Training 14th Dec 2008: MP

A1 Military press 47.5x5, 55x4, 60x6[PR], 70x1[PR]
A2 Pullup x10, Chinup x8, Neutral chin x8
B1 CG 3-board 85x5,5,5
B2 DB shrug 50'sx15,8,15
C1 Alt db hammer curl 20'sx13
C2 Neck harness 10x25
C3 DB side lateral 10'sx20

Training 12th Dec 2008: DL (Deload)

A Sumo DL 100x5,5,5
B1 GM, wide 90x5,5,5
B2 45o leg press 200x12,12,12
C1 Uni leg curl 25x20
C2 Leg extn 170x20
D Hanging leg raise BWx10
+45s AD stretch

Training 10th Dec 2008: BP (Deload)

A Bench 50x5, 60x5, 70x5
B1 T-bar row to chest 40x10,10
B2 Rope pushdown #12x12,10
C Inc DB bench 20'sx25
+flye stretch @ 10's

Training 7th Dec 2008: MP (Deload)

A1 MP 26x5, 36x5, 41x5
A1 Pullups BWx9, Chins BWx8
B1 CG 3-board 81x8,8
B2 DB hammer curl 20x10
B3 DB side lateral 10'sx15

Training 5th December 2008: DL

A Deadlift 140x5, 157.5x3, 175x1
B1 Quad leg press 150x12, 200x15, 250x15, 300x15
B2 Hanging leg raise BWx9,8
B3 Single-leg 45o back raise BWx15,15
C1 Uni leg curl 20x20
C2 Uni leg extn 20x12
+45s ad/pf stretches

Training 2nd Dec 2008: BP

A Bench 80x5, 92.5x3, 102.5x1
B1 Neutral seated row 150x12,10,6
B2 Rope pushdown #10x15,12,10
B3 Bent lateral 10'sx20, 15'sx8,8
+45s band pec stretch

Training 1st Dec 2008: SQ

A Squat 120x5, 135x3, 152.5x3[PR]
B1 Walking lunge 25'sx8,8,8
B2 Roman chair situp BWx20,20,20
C 45o back raise vs green band x15,15
+45s ad stretch