Brian - Working on beach muscles

Today was supposed to be a cardio day, but I was excited to do some light lifting. All lifts were done at 5-7 range.

Military Press - 45x10, 95x5, 105x5, 105x5
Decline Bench - 45x10 @5, 135x10 @5, 185x4 @6, 205x4 @7
Standing pec fly - 50x10, 50x10
Powercleans - 50kg x5, 60kg x5, 70kg x5
Straight bar curls - 70x10, 70x10
Shoulder fly - 20x10, 20x10
Hammer curls - 15x15, 15x15 (slow)
Abs - 10 mins of horribleness
Cardio - ran home

After this weekend I was a little sore from volume days. Not anything bad, just general soreness. After doing really light lifts last night I feel 100% better today. Ready for volume squats tonight.

Brian - Waste of Time

In between Intensity and Volume cycles. Yesterday was supposed to be a cardio day but I decided to do random waste of time exercises instead. I tried to keep the weight very light as well.

Military press: 45x10, 95x5, 115x5, 115x5
Lat pulldowns: 110x10, 110x15, 110x15
Seated lawnmowers w/pause: 90x10, 90x10, 90x10
Power cleans: 50kg x5, 70kg x 3, 70kg x3
Tricep extensions w/ rope: 50x10, 50x10, 50x10
Curls w/ straight bar: 60x10, 70x10
Curls w/ dumbell standing: 30x10 (each arm), 30x10
Reverse flies: 10x20, 10x20
Dips: bodyweight x 10

Starting volume on Tuesday, then off to Pennsylvania for the rest of the week. I'll be resuming my position as assistant-coach-that's-never-around-because-he's-always-at-school for the wrestling team.

I will be lifting with them for the week. They basically do lots of low/medium weight, high rep, horsing weight around with tons of cardio and ass-kicking in between. Hopefully I come back injury free with lots of stories about reliving the glory days.