Day 3 / Week 12: 21-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
145 x 3
105 x 8


Barbell Rows
50 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 3
75 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 10 + 30 x 3
40 x 5 + 30 x 5


One arm triceps extensions
25 lbs x 8
20 x 9 + 15 x 4
25 x 4 + 15 x 6




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 66 mins

Notes:
- seems nice with preacher's curl... suddenly i feel that i can go heavier... w00t