Monday (2-4-2013)
press warmup 55x5, 65x5, 80x3
press working 95x3, 105x3, 120x5
push press 120 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 270x3, 305x3, 345x6, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x3, 185x3, 205x4, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10
dumbbell curl 25 4x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 210x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 5x10

Weight (today): 169 lb

Notes:  Good week, no misses, dropped 1#.

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