I stole this from a friend's FaceBook page, which he stole from somewhere. else.  These things are getting out of hand, but I thought this one was pretty funny.

2.20.12
Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (3 reps at 70%, 80%, and max reps @90% of  395):

Warm Up Sets:  95x6, 185x4, 275x2

Work Sets:

- 280x3

- 315x3

- 356x3

Bench Press (3 reps @70%, 80%, and max reps @90% of 360):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 255x3

- 290x3

- 324x3

Weighted Dips:

- 30 reps @ 60 lbs:  11, 10, 9.  Finally got it in three sets, so I'm moving up 5 lbs next week!

Mid-Line Stabilization:

5 sets of 10 reps each of:

- GHD Sit Ups

- GHD Hip Extensions

I came down with a head cold over the weekend, which I'm already coming out of but I thought it better not to push my luck with conditioning today and probably tomorrow depending on how I feel.  I hate being sick!

2.19.12

Rest Day.  I had a head cold so I spent the day resting.  I needed the sleep catch-up.

2.18.12

Rest Day.  I had hoped to get a run in, but I started feeling a cold coming on and figured that was my body telling me to take some time off.