[Doug M.]

And here's the first four weeks of the program

Date	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Rest
12/30/2008	DB Bench	50/8	50/8	50/8	50/8			90
	Underhand Lat Pull	70/8	70/8	70/8	70/8			60
	DB Shoulder Press	30/8	30/8	30/8	30/8			60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/2/2009	Front Squat	135/8	135/8	135/8	135/8			60
	Step-Up	135/8	135/8	135/8	135/8			60
	Supine Hip Ext/Curl	bw/8						30
	Cable Chops	40/8						30
	Side Planks	30s
1/4/2009	DB Bench	55/5	55/5	55/5	55/5	55/5		90
	Underhand Lat Pull	95/8	95/8	95/8	95/8	95/8		60
	DB Shoulder Press	35/8	35/8	35/8	35/8	35/8		60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/6/2009	Front Squat	155/5	155/5	155/5	155/5	155/5		90
	Step-Up	155/5	155/5	155/5	155/5	155/5		90
	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	40/8						30
	Side Planks	30s
1/8/2009	DB Bench	35/12	35/12	35/12				90
	Underhand Lat Pull	82/12	82/12	82/12				45
	DB Shoulder Press	25/5	25/5	25/9
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/13/2009	Wide-Grip Row	120/8	120/8	120/8	120/8			60
	DB Bench	50/8	50/8	50/8	50/8			60
150 lbs	Underhand Lat Pull	110/8	110/8	110/8	110/8			60
	DB Shoulder Press	30/8	30/8	30/8	30/8			60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/15/2009
	Front Squat	135/8	135/8	135/8	135/8			60
151 lbs	Step-Up	135/8	135/8	135/8	135/8			60
	Supine Hip Ext/Curl	bw/8						30
	Cable Chops	40/8						30
	Side Planks	30s
Fall Phase 1
Date	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Rest
1/17/2009	Wide-Grip Rows	130/5	130/5	130/5	130/5	130/5		60
	DB Bench	60/5	60/5	60/5	60/5	60/5		60
151 lbs	Underhand Lat Pull	120/5	120/5	120/5	120/5	120/5		60
	DB Shoulder Press	35/5	35/5	35/5	35/5	35/5		60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/20/2009	Front Squat	155/5	155/5	155/5	155/5	155/5		90
	Step-Up	155/5	155/5	155/5	155/5	155/5		90
150 lbs	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	50/8						30
	Side Planks	30s
1/22/2009	Wide-Grip Row	110/12	110/12	110/12				45
	DB Bench	45/12	45/12	45/12				45
152 lbs	Underhand Lat Pull	100/12	100/12	100/12				45
	DB Shoulder Press	25/12	25/12	25/12				45
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30
1/24/2009	Front Squat	115/12	115/12	115/12				45
	Step-Up	115/12	115/12	115/12				45
150 lbs	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	50/8						30
	Side Planks	30s