Day 3 / Week 11: 14-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
225 x 3
165 x 8


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
140 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 3
75 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
25 x 12
35 x 6 + 30 x 6


One arm triceps extensions
25 lbs x 7
20 x 8 + 15 x 4
15 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 61 mins

Notes:
- 225lbs ish heavy... time to numb it