13-Dec (tired from lack of sleep, body felt great considering the work load don during the weekend!)
A. Back squat @31x1, 2, 1, 2, 1, 2, 1; rest 3 min
45x5, 135x5, 135x4, 185x3, 225x2
275x2 - http://www.youtube.com/watch?v=idx8XTuy-0M
295x1 - www.youtube.com/watch?v=GkrPkWZJDBM
277x2 - http://www.youtube.com/watch?v=FwuSS0MiuKc
297x1 - www.youtube.com/watch?v=CX_oZJbc2jo
280x2 - http://www.youtube.com/watch?v=HJ-TiMqCbxk
300xf

B. Weighted chin up@ 30x1, 1, 1, 1, 1, 1, 1; rest 2:30
80x1 - http://www.youtube.com/watch?v=4_3EZlKwVO0
85x1 - http://www.youtube.com/watch?v=YDtwiX2eeIY
90x1 - http://www.youtube.com/watch?v=ulvCtspmGdc
92.5x1 - http://www.youtube.com/watch?v=KWwgdbTdM0A
95x1 - http://www.youtube.com/watch?v=7lFW_-qaUbE
100xf - http://www.youtube.com/watch?v=OkBjhRT2FqA

C. GHD sit ups 20x5; rest 2 min
all sets unbroken
- http://www.youtube.com/watch?v=2EBlYptNcO0
- http://www.youtube.com/watch?v=OJYKgQU7yh8
- http://www.youtube.com/watch?v=r7Mf8XG55Es
- http://www.youtube.com/watch?v=XlR0lfPrj04
- http://www.youtube.com/watch?v=6gk_lo8dUGo