12/28/10 - Chest
Weight: 215lbs
dips, straightarm pullovers, cable crossovers
torso rotations, hanging leg raises
20 minutes stairstepper (level 9)

12/29/10 - Back
hyperextensions, deadlifts, wide grip chins, lat rows
20 minutes stairstepper (level 9)

12/30/10 - Shoulders/Traps
Weight: 212lbs
hang cleans, tri-set seated bbell press, lateral dbell raises, bent over lateral dbell raises
5x20 medicine ball throw situps
20 minutes stairstepper (level 10)

1/1/11 just after midnight! - Arms
At home. Traps are really sore.

1/2/11 - Legs
Weight: 210lbs
squats (failed at 315, but got it close!) calf raises, prone leg curls, leg extensions
hanging leg lifts
20 minutes stairstepper (level 11)

1/3/11 - Chest
Weight: 210lbs
incline (135, 155, 5 sets,) flat (135, 155, 185x5, 5 sets,) decline bench (135, 155x7, 5 sets,) dips (5x10,) cable crossovers (5x8)
20 minutes stairstepper (level 11)

1/5/11- Back
Weight: 215lbs??
hyperextensions (5x10 w/45lbs plate,) bent over dbell rows (5 sets, 45lbsx10 to 65lbsx5,) seated low rows, wide grip pullups (5x5 w/130lbs assistance lol)
20 minutes stairstepper (level 12)

1/6/11 - Shoulders
Weight: 215lbs still... Wonder why I came back up from 210.
supersetted seated overhead bb press (95lbs) w/ front dbell raises (25lbs)
supersetted t-bar rows (90lbs) w/ lateral dbell raises (25lbs)
supersetted upright rows w/ bent over dbell laterals
5x20 medicine ball situps
20 minutes stairstepper (level 12)

1/8/11 - Arms
Weight: 210lbs
At home today.
lots of stretching, 21's (5 sets with 15lbs dbell done real slow,) grippers, more stretching, concentration curls supersetted with dbell kickbacks (5x5 40lbs)

I just discovered that the bar on the squat rack weighs 20lbs. That is 25lbs less than I thought I was squatting. My max is 270x2. I can't do 295 like I thought I could. Trying not to be disappointed.
1/9/11 - Legs
Weight: 215lbs
10x10 squats (1 plate +20lbs last time I did 10x10 it was 1 plate +10lbs)
5x10 seated calf raises
3x5 torso rotations (max setting, 3 sets on each side)
20 minutes stairstepper (level 12)

1/14/11 Early AM - Full Body Workout
Weight: 210lbs
Wanted to deload this week, but I just had to hit the gym... Did the longest workout ever I think.

-Tri's: 5 sets triceps pressdowns (75lbsx15 to 115lbsx5,) 5x5 dbell kickbacks (40lbs,)
to 5x10 dips
-Chest: 5x10 cable crossovers (30lbs each side,) 5x5 incline bench (115lbs,)
-Shoulders: to 5x5 seated overhead press (95lbs,) 5x10 bent over dbell laterals (25lbs,)
-Back: 5x12 hyperextensions (with 35lbs plate) to 5x6 bent over bbell rows (95lbs)
to 5x5 wide grip pullups (130lbs help)
-Bi's: and 5 sets chins to failure
-Cardio: 20 minutes stairstepper (level 12)