11/17/11-chest, etc

push ups/tri dips
10/10-10/10-10/10

overhead db press
20lbs-15/10/8

bench press machine
50lbs-5
40lbs-10
30lbs-15

incline press
5 small 1lg-5
5 small-10
4 small-12
3 small-14
2 small-22
1 small 25

chest supported rows
80lbs-4
70lbs-6
60lbs-6
50lbs-10
40lbs-12
30lbs-15

lat upll downs
100lbs-2
80lbs-6
60lbs-12
40lbs-25

pull ups
4/2/1

plankes
60/40/20

Workout Time: 1 hour(s)

10/30/11 chest/back/arms/etc

10/30/11 workout
bench press
40lb-10
50lb-5
60lb-2

incline press
4 small-10
4small and 1 large-8
4 small and 2 large-2

chest supported row
50lb-10
60lb-8
70lb-8

lat pull down
70lb-10
80lb-8
90lb-3

push up/tri dips
10/10-10/10-10/10

09/25/11 workout/upperbody

flat bench machine
5 plates-8/
4 plates-10
3 plates-10

incline bench machine
4plates-10
5 plates10/10

chest supported row
50lbs-10
60lb-8
40lb-8

lat machine
60lb-10
70lb-10
80lb-2

push ups/tri dips
10/10/10 each

assisted pulls
5/5 lev 3

overhead db
15lb-10xs 3

planks
60 sec's x's 3

Workout Time: 45 minute(s)