Exercise	Weight	Set 1, reps	Set 2	Set 3
Squat	45 lbs/side	10	12	14
Seated Leg Curl	120 lbs	10	12	14
Low Row	45 lbs/side	12	14	16
Barbell Curls	40 lbs	10	12	14
Tricep Overhead Extension	17.5 lbs/side	10	12	14
Standing Shrug	37.5 lbs/side	10	12	14
Inclined Sit-up w/ Medicine Ball	6.6 lbs	8	10	12
Back Extension	145 lbs	8	10	16
Post-Lift Cardio --Stairmaster	5 minutes	level 2	45 calories

Notes

I am doing squats on a Smith machine; I have 0 idea of what the bar weighs, and I keep forgetting to ask. At some point I will want to start doing some squat sets from a regular rack, as well as starting some deadlifts, and maybe benching more regular than I have been doing.

I started adding some cardio at the end of my workouts (actually, just started today). This is recommended for fatasses (aka endomorphs)...I managed to get in 5 minutes, but I'll start adding more time each workout.

I am in the 10 ton range as far as weight per workout (10.5)...sometimes I wonder about how much would be normal for somebody of my age/frame to lift, what would be considered good or normal (or bad lol).

However, I have to keep reminding myself, I only have to beat what I did last time, and even then realize sometimes I'll have bad days

And today was a good day!

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