New Year's Heave

30 minutes on rowing machine (I kept it intense... not a leisurely boat ride)
3 sets of 3 negative chin ups or eccentric drop downs (I am working toward sets of regular pull ups)
Weight Lifting Set A
Squats
(45lbs x 5 reps) (45x5)(70x5)(80x3)(100x2) Warm up set
(110x5)(100x5(100x5) Work set
Deadlifts
(135x5)
Bench Press
(45x5)(45x5)(70x3)(80x2) Warm up set
(90x5)(90x5)(90x5) Work set
Decline Crunches
(10lb plate on chest x 12reps) (10x12)
I was a little sore after yesterdays workout, but I am glad I completed the workout today. I feel much better.
Now for a little dinner and champagne... it is New Year's Eve.