07/11/09
-Shoulder Press: 80 x5 / 90 x5 / 105lbs x4
-Pull-ups: 12/10/9/8/9
-Kneeling Evil Wheel
-BW Dips: 12x3

06/11/09
-Front Squats: 160 x5 / 185 x5 / 200lbs x3
-Back Extensions: BW x10x3
-Turkish Get-ups: 55lbs x3x3 / 60lbs x2

04/11/09
-Weighted Dips: 40 x5 / 45 x5 / 55lbs x4
-BW Dips: 12/10/8
-Chin-ups: 13/10/9/8/8/9
-Straight Leg Deadlifts: Worked up to 175lbs x8
-Kneeling Evil Wheel

31/10/09
-Shoulder Press: 75 x5 / 95 x5 / 100lbs x5
-BW Dips: 12/10/10/10/10
-Chin-ups: 14/11/9/8/6
-Kneeling Evil Wheel

29/10/09
-Weighted Dips: 18.5 x5 / 21 x5 / 25kg x5
-BW Dips: 12x5
-Pull-ups: 10/8/8/8/6/5
-Kneeling Evil Wheel