Dec. 24, 2012, Full-Body Workout

This morning I arose at 4:20am to train myself at 5:45 and several others immediately following- getting it all in early before the Christmas festivities all start.
I will not train again until Saturday, so I wanted to hit all the big muscle groups to avoid extreme soreness next week. The game plan was to hit each muscle group with just 1 or 2 exercises, doing sets of 10 until I could not get 10, increasing the weight each set. Here's how it went:

OBVIOUSLY SQUATS: 45-20; 95-15; 135-12; 225-10; 315-10; 405-8
seated leg curl: 110-10; 125-10; 140-11

incline dumbell press:        30's-10; 50's-10; 75's-10; 100's-14
super set with barbell rows: 95-10; 135-10; 185-10;  235-8

machine fly: 170-12,?,?
super set with straight arm rope pulldown: 130-?,?,?

20 minutes on the treadmill.....
Merry Christmas to all and to all a good night!