10/12/09
BW 75.7kg
-Back Squats: 180 x5 / 205 x3 / 225 x2
-Back Squats: 135 x10x3
-Good Mornings: 95 x12x3
-Hang Power Cleans: 115 x3x3
-Hang Leg Raise: 10/10/8/8/8
In Pounds

05/12/09
BW 75kg
-Weights Dips: 50x3 / 52.5 x3 / 62.5 x4
-BW Dips: 12/12/10
-Chin-ups: 11/11/10
-Plank
In Pounds

02/12/09
-Shoulder Press: 85 x3 / 95 x3 / 110 x3
-BW Dips: 12 x5
-Pull-ups: 10/10/9/9/9
-Kneeling Evil Wheel: 20 x5
In Pounds

01/12/09
-Back Squats: 170 x3 / 190 x3 / 215 x5
-Back Squats: 135 x10x5
-Good Mornings: 110 x12x3
-Side Bends and Plank work
In Pounds

29/11/09
-Weighted Dips: 45 x3 / 52.5 x3 / 57.5 x4
-BW Dips: 12/12/10
-Chin-ups: 12/10/8/8/8
-Plank
In Pounds