Back on 5/3/1. 1/8/2013 through 1/26/2013

Tuesday 1/8/2013
Press: 115x5, 135x5, 150x7. No belt/shoes
Close grip bench: 125x10, 155x10, 175x10
Weighted chins: 55x5, 60x5, 60x7
Dips: 8, 8, 8, 8
Airdyne: 10 mins@90% 192 calories

Wednesday 1/9/2013
Deadlift: 265x5, 295x5, 340x5. No chalk
Front squat: 125x10, 150x10, 170x10
Hip extension: 50lbs x10x3
Decline situps: 10x10, 25x8x2

Friday 1/11/2013
Bench: 185x5, 225x5, 250x8
Incline: 115x10, 140x10, 165x10
Chins: 50x5, 55x5, 65x6
Dips: 40x5, 45x5, 55x7
Airdyne: 1 minute sprint with 3 minute recovery. 36 cals, 35 cals

Saturday 1/12/2013
LBBS: 205x5, 240x5, 270x10. Easy, didn't want to push too much on first day back with low bar
RDL: 145x10, 175x10, 200x10
Decline situps: 25lbx x8, x7, x5. Little too steep on the bench this time.

Monday 1/14/2013
Press: 125x3, 140x3, 160x7
Close grip bench: 150x8, 175x8, 200x6
Chins: 55x3, 60x3, 65x7
Dips: 4 sets of 12

Tuesday 1/15/2013
Deadlift: 280x3, 320x3, 360x6
Front squat: 150x8, 170x8, 195x6
Hip extension: 50x10x3
Hanging leg raises: 10, 10
Basketball court suicide sprints: 31s, 33s, 33s, 34s with 1 minute rest after each

Thursday 1/17/2013
Bench 205x3, 235x3, 265x7
Incline 140x8, 165x8, 185x6
Dips 45x3, 50x3, 55x7
DB rows 110x12, x12

Friday 1/18/2012
Squat 225x3, 255x3, 285x6
RDL 175x8, 205x8, 230x6

Tuesday 1/22/2012
Press: 135x5, 150x3, 170x4
Close grip bench: 165x5, 190x5, 215x5
Chins: 55x5, 60x3, 70x5
Dips: 45x5, 50x3, 62x7

Wednesday 1/23/2012
Deadlift 295x5, 340x3, 380x3
Front squat 160x5, 185x5, 210x5
Ab wheel 8, 8 8
Hip extension 53 x10, x10, x10

Friday 1/25/2013
Bench: 225x5, 250x3, 280x5
Incline: 150x5, 175x5, 205x5
DB rows: 110 x15, x15
Dips: 4 sets of 10, rest 1 minute between sets

Saturday 1/26/2013
Squat 240x5, 270x3, 300x4
RDL 185x5, 215x5, 245x4
Hanging leg raises 12, 12