11/3

Squat - bar, 65, 85, 105
Pull ups 3 x 10 w/ wide elastic
Bench 3 x 12, 75
Lat pull, 3 x 12, 66

08/17/12

Circuit
3 x 10 barbell bench press - 75 lbs
3 x 12 lat pull down - 55 lbs
3 x 2 min row machine (500+ meters)

Circuit
3 x 15 sec pull up hangs
2 x 12 kettle bell shoulder press, 8 kg - 17.6 lbs (not sure about weight)
2 x 12 deadlift, 50 lbs barbell
2 x 12 hold body up and pull knees into chest