R1-W3-D3

10-12 rep range/90 second rest between sets
Note: Sandy Gold's Gym-machines and weights may be different than what I typically used
Standing Leg Curl
20 x 12 per leg
20 x 12 per leg
27 x 12 per leg
30 x 12 per leg
30 x 12 per leg wanted to do DL, but this gym sucks. Almost no freeweights at all to speak of.

Ring pushup
BW x 12
BW x 12
BW x 10 (push-up/flies combo)
BW x 10 (push-up/flies combo)
BW x 10 (6+4)(push-up/ flies combo)

Chin-ups
BW x 10
BW x 10
BW x 10 (6+4)
BW x 10 (6+4)
BW x 10 (6+1+1+1+1)

Military Press
95 x 12
95 x 12

Calf
35 lb x 12 per
35 lb plate x 12 per

Bicep
45 plate x 12

Weighted Dips
45 x 10

http://www.fatsecret.com/export/5816664/B8901/15071/day/food/FoodDiary_110407_foods.pdf

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