Day 1 / Week 3: 13-01-2010

Squats
90 lbs x 5
115 x 5
135 x 5
160 x 5
180 x 5


Bench Press
55 lbs x 5
70 x 5
85 x 5
100 x 5
110 x 5


Barbell Row
40 lbs x 5
50 x 5
60 x 5
75 x 5
85 x 5


Weighted Hyperextensions
10 lbs x 12
25 x 12
20 x 12


Weighted Situps
10 lbs x 15
20 x 15
10 lbs x 15
20 x 15


Cardio: 20mins of empty bar power cleans, reps of 5'5 and 10's

Duration of training: 39mins

Notes:
- Found a new song to motivate my power cleans... funny but only when it comes to power cleans, I put on my mp3 player. I never hook up songs with other lifts...I really wonder why lol.
- Seriously, squats is starting to get harder for me, 180lbs used to be ok to me... is that how the program goes? Let you lift light, then it gets harder because you were lifting light all these while? Really hope to improve on the coming weeks =) !