Sat. 10/2 Chest and Triceps and Sun. Back and Hamstrings

Fri. 10/1, Cardio, PM; 45 mins (forgot to mention this on Friday)

Sat. 10/2
Sl in bar press; 40/10, 40/8 (warm up) 50/8, 50/8, 55/8
In db press; 30/10 (warm up) 35/9, 35/10
Flat fly; 30/12 (warm up) 40/10, 45/7
Uneven push ups; 16, 18
Dips, w/25 lbs; 16, 14, 15, 12
Rope; 25/12 (warm up) 30/10, 30/11
Lying bar ext.; 30/10, 35/8
Cardio, 45 mins

Sun. 10/3
Lat pull down palm up; 85/10, 85/10 (warm up) 100/8, 110/8, 115/7
T bar row; 100 (warm up) 105/8, 110/8, 110/8
Db deads; 55/10 (warm up) 60/8 60/10
Close row, high; 60/12, 65/10, 65/10
Good mornings; 60/12, 60/12, 65/10
Glut/ham; 16, 14, 14
Abs
Cardio, 45 mins

*After using Jack3d the last 2 days, I decided not to use it on back day, BIG MISTAKE!!! Didn't want to take the chance on becoming immune to it, but at 3 weeks out that is the chance I am going to have to take. Having slept a solid 8 hours, I still felt tired and never got my grove on, felt like I slept through my workout.