Moved up in weight on both sets of rows as well as the shoulder presses. I dropped a set of abs for each exercise as well and went a little heavier with the crunch machine. I will likely switch to cables for the single arm rows from now on since the dumbbells aren't maxing me out anymore. I also need to go up in weight on the dips next week as well as deadlifts. I might shoot for 4 plates... depends on how crazy I feel.

(The THT program is a creation of Mark McManus at MuscleHack.com - It's free. Click to check it out and start it yourself!)

A.M. - Weights

Overhead Triceps Cable Extension (V-Bar) - 12/12
#{75, 75}

Leg Press Machine - 12/12
#{500, 500}

Leg Extension Machine (single leg) - 12
#{130}

Leg Curl Machine (single leg) - 12
#{100}

Weighted Decline Sit-Up - 12/12
#{25, 25}

Full Crunch Machine - 12/10
#{140, 140}

Est. Calories ~ 560

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 490