22/11/09
-Weighted Dips: 50lbs x5x3
-BW Dips: 12/11/10
-Chin-ups: 11/9/8/7/7
-Plank Work

17/11/09
-Good Mornings: 135lbs x8x3
-Pull-ups: 10/10/8/8/8
-V-ups and Plank

16/11/09
-Weighed Dips: 50lbs x5x3
-BW Dips: 12/12/10
-Chin-ups: 15/11/9/9/9
-Plank

13/11/09
-Shoulder Press: 80lbs x5 / 95lbs x5 / 105lbs x4
-Pull-ups: 12/10/8/8/8
-BW Dips: 15/12/11/9/7

12/11/09
-Front Squats: 160lbs x5 / 185lbs x5 / 200lbs x2
-Good Mornings: 135lbs x6x3
-Back Squats: 135lbs x5x3
-Plank work

10/11/09
-Weighted Dips: 40lbs x5 / 45lbs x5 / 55lbs x5
-Chin-ups: 14/12/11/11/9
-Kneeling Evil Wheel
-BW Dips: 13/12/9

09/11/09
-Straight Leg Deadlifts: Worked up to 215lbs x5
-Turkish Get-ups: 55lbs x3x3