R1-SG/W1-D1

10-12 rep range/180 second rest between sets

Chin-ups
BW x 12
BW x 12
BW x 12 add weight with this much rest between sets.

DB Incline Fly
70 x 12
70 x 10
70 x 8

Bicep EZ BB Curl
55 x 12 very strict
65 x 12 last 3 had a slight rock
55 x 12 very strict

Seated Leg Press Calf
295 x 12 good extension-burn didn't come until the end.
315 x 12 good weight-slow reps, full eccentric and concentric movement
315 x 12 great set

http://www.fatsecret.com/export/5816664/0CB46/15075/day/food/FoodDiary_110411_foods.pdf

Sent on the Sprint® Now Network from my BlackBerry®