Day 3 / Week 9: 28-02-2010

Squats
105 lbs x 5
130 x 5
155 x 5
185 x 5
215 x 3
155 x 8


Bench Press
65 lbs x 5
80 x 5
100 x 5
115 x 5
135 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
70 x 5
85 x 5
95 x 3
70 x 8


Dips
BW x 10 x 3


One arm triceps extensions
20 lbs x 12
15 x 12
25 x 5 + 20 x 3 + 15 x 3


Preacher's curl
25 lbs x 12
30 x 12 x 2


Cardio HIIT for 25 mins


Duration of training (does not include cardio): 60 mins

Notes:
- Accidentally wore the wrong shoes... wasn't squatting securely with that shoe... after the training, legs got itchy to squat again without shoes, just my legs and socks... able to get much better form