2/26/10 - Workout B - 50 minutes
Weight: 234 lbs

5 sets of 21's
5 sets preacher curls

5 sets bent over rows
5 sets lat pulldowns

5 sets situps
5 sets leg raises
5 sets hyperextensions

Start of Week 11
2/28/10 - Workout A - 70 minutes
Weight: 235 lbs

5 sets of bench press
5 supersetted incline dumbbell presses with machine flies

5 sets of overhead triceps extensions
5 sets of reverse grip pulldowns
5 sets of dumbbell kickbacks

5 sets of standing dumbbell presses
5 sets of upright rows
5 sets of shoulder shrugs

5 sets of alternating sit-ups
5 sets of bicycles

3/1/10 - Workout B - 65 minutes
Weight: 234 lbs

5 sets of preacher curls
5 sets of hammer curls
5 sets of lying dumbbell curls

5 sets of bent over rows
5 sets of lat pulldowns

5 sets situps
5 sets leg raises
5 sets hyperextensions

3/2/10 - Workout A - 70 minutes
Weight: 236 lbs

5 sets incline press
5 sets dumbbell press
5 sets dumbbell flies

5 sets reverse pulldowns
5 sets overhead extensions
5 sets dumbbell kickbacks

5 sets overhead dumbbell presses
5 sets upright rows
5 sets shrugs

3/3/10 - Workout B - 70 minutes
Weight: 234 lbs

5 sets preacher curl
5 sets lying dumbbell curls
5 sets hammer curl

5 supersets deadlift and lat pulldowns
5 sets bent over rows

5 sets alternating situps
5 sets bicycles

3/4/10 - Workout A - 70 minutes
Weight: 232 lbs
My back is a little tender, I think despite hyperextensions and rows, my lower back has been neglected so far. The deadlifts yesterday, albeit done lightly, were my first real lower back day.

5 supersets incline bench with upright rows
5 supersets straight-arm pullovers with standing dumbbell presses
5 supersets dumbbell bench presses with reverse tricep pulldowns
5 sets dumbbell kickbacks
5 sets shrugs

5 sets situps
5 sets leg raises
5 sets hyperextensions

3/5/10 - Workout B - 65 minutes
Weight: 236 lbs

5 sets preacher curls
5 sets concentration curls
5 sets lying dumbbell curls

5 supersets good mornings (just the bar - this exercise is HARD) with lat pulldowns
5 sets bent over rows

5 sets alternating situps
5 sets bicycles

END OF WEEK 11

3/7/10 - Workout A - 70 minutes
Weight: 236 lbs

5 supersets incline bench with reverse grip tricep pulldowns
5 supersets lying dumbbell flies with tricep pulldowns
5 sets lying straight-arm dumbbell pullovers

5 sets dumbbell kickbacks

5 sets front dumbbell raises
5 sets bent over lateral raises
5 sets shrugs

5 sets situps
5 sets leg raises
5 sets hyperextensions

3/8/10 - Workout B - 60 minutes
Weight: 234 lbs

5 supersets lat pulldowns with lying dumbbell curls
5 supersets bent over rows with standing e-z bar curls

5 sets deadlifts

5 sets hammer curls

5 sets twisting situps
5 sets bicycle situps

3/9/10 - Workout A - 65 minutes
Weight: 234 lbs

5 sets clean and press (first time doing these, it was hard. Especially to start with)
5 sets reverse grip tricep pulldowns
5 sets straight arm pullovers
5 supersets incline bench press with machine flies
5 sets shrugs
5 sets situps
5 sets leg raises
5 sets hyperextensions

I was very sore today. Not sure what did it. I think it was the upright rows and pulldowns yesterday judging by the location of the soreness. Worked through it!