Chest/Back

Flat Bench 135x8, 155x8, 175x6, 175x4
Fly 40x8, 50x8, 50x8
Incline Bench 115x10, 115x10, 135x8 --try to start at 135 next time

Lat pull down 100x10, 110x8, 120x8
Machine Row 170x8, 175x8, 190x8
Incline machine pull down 155x8, 170x8, 170x8

Legs/Shoulders

Smith machine BB shoulder press 135x8, 155x8, 165x8 (last set was HARD!)
DB Shoulder press 50x8, 50x8, 55x8 (new record!)
Front Raise 40x8, 40x8, 50x8

Leg press 330x10, 350x8, 370x8
Standing calf raise 200x15, 200x12, 200x12, 200x10, 220x10
Seated leg curl 90x8, 90x8, 110x8

3 .1 mi intervals after a short warm up, it was hard but I'm not sure if there are lasting effects on this effort...I think I need to do at least 10 intervals to make it worth my while.

Biceps Triceps

Bar curl 65x8, 85x8, 90x8
Cable curl 60x20, 60x20, 60x20
Pull ups 8, 6, 6

Skull crushers 55x8, 55x8, 60x8
CG Bench 115x8, 135x8, 135x8
Cable push down 90x8, 90x8, 100x8

Chest Back

OK I'm slacking on posting this....here's what I remember from a few days ago
BB bench 135x8, 155x8, 175x8...still stuck here and haven't really gotten better at it very fast.
Pec Dec 110x8, 90x6, 90x6
Incline 95x8, 95x8, 95x8

Lat pull down 90x8 100x8 120x6
Machine row 150x8, 170x8, 170x6
Pull ups 5, 5, 5

Back/ Chest

Flat BB Bench 135x8, 155x8, 175x8, 155x4, 135x4
DB Fly 40x8, 45x8, 50x8
Decline BB press 135x8, 135x8, 135x8

Lat pull down 90x8, 100x8 110x8
Machine Incline Lat pull down 150x8, 170x8, 170x8
Pull ups 5, 5, 5

Ran 10 min @ 5.5 mph.

Shoulders/Legs

Machine leg press 330x8, 350x8, 370x8
Seated calf raise 70x15, 90x12, 135x8
Seated leg curl 90x8, 110x8, 130x8

DB Mil press 50x8, 50x8, 55x8 (new record!)
Front Raise 40x8, 40x8, 45x8
BB Mil press (smith machine) 115x8, 135x8, 145x8
Side raise 20x4 (felt like left elbow was hurt so I stopped here)

Walked 10 minutes.

It was nice to get back to legs but man they'll be sore tomorrow.

Bicep/Tricep 6/6/07

This is 2 days late.

Hammer Curl 35x8, 40x8, 40x8
BB Curl 65x8, 75x8, 85x8
Pull ups 5, 5, 4

Skull Crusher 55x10, 60x8, 65x8
Close grip bench 115x10, 125x8, 125x8
Cable push down 100x10, 110x8, 120x4 -did this in tandem with some guy

Chest/Back

Flat BB Bench 135x8, 155x8, 165x6, 135x4
Incline BB Bench 95x8, 115x8, 125x6
DB Fly 40x8, 40x8, 45x8

1 arm DB row 50x8, 60x8, 60x8
Pull up over hand grip 5 w/ ast., 3 w/o ast., 4 w/ ast.
Machine Row 155x10, 170x6

Ran 10 minutes at 4.8 mph did 3 sprint intervals at 9+ mph, cooled down 5 min.