Saturday 5/6/11:
Rowed in the single for about an hour steady state heart rate 155 w/ technique work thrown in.
For fun afterwards did a 30 second piece at a 1:18 with low pull of 1:09. Definitely could go lower but it was just for fun and I was tired after the row.
Plus some accessory ab work.
8/7/11:
Bench Day
Warm Up: 5@40%, 5@50%, 3@60%
Work: 135x5, 155x3, 170x7, 155x3, 135x15, 5x10 @ 110
Bent over rows 5x10 @ 130
Tricep Push Downs 5x10
Kroc Rows 1xea, 20 reps and 27 reps @ 100 lbs
BB curls 5x10 @ 70 lbs
2 mile walk home.
Monday 8/8/11:
5/3/1 for Barbell Curls
Warm up: 5x40%, 5x50%, 3x60%
Work: 5x75, 5x85, 8x95, 5x85, 20x75, 5x10 @ 45
Then Cardio:
40’ incline treadmill w/ 8 lb weights in each hand
5x15 hanging leg raises w/ 30 lb
2 mile walk home.
Now 205 lbs.
would you ever do this? 
Woman spends 31 days rowing across Atlantic NAKED with 5 men | Daily Mail Online