Surfed Sunday and Monday.

Today:

Alt. DB Curls 45's x 8, 50's x 5, 40's x 8 each arm
Reverse Preacher Curls 50lbs x 12 x 3 sets

Back Squats -- Wide Stance 245 x 5, 255 x 4, 265 x 3 (all done easy)
Jump Lunges x 15, 13, 12 each leg

Seated Calf Raise +20lbs x 15, 12, 12
Standing Calf -- toes out x 15 x 3 sets

Neck Bridge -- forward/back x 15/15 x 2 sets
DB Shrugs 40's x 18, 18, 15

...

Bram Wiley

DB Lateral Raises 15's x 16, 13, 12
DB Seated Shoulder Press 35's x 20, 15, 12
Cable Standing 1-Arm Rear Delt 15lbs x 15 x 2 sets

DB Incline Bench 50's x 20, 18, 15
DB Flat Bench 70's x 10, 8
DB Decline Bench 60's x 12, 10, 8

Overhead Rope Extensions 50lbs x 10, 42.5lbs x 10, 8
Reverse Grip Pushdown's 42.5lbs x 18, 20; 50lbs x 15
EZ-Bar Seated Overhead Extensions 40lbs x 15, 13

Standing Cable Horizontal Ext. Rotation...

Bram Wiley

EZ-Bar Curls 60lbs x 20, 15, 12
Alt. DB Curls x 25's x 20 each arm x 3 sets
EZ-Bar Reverse Curls 55lbs x 15, 13

Leg Raises off Incline Bench x 15, 12
Off-Bench Crunch x 15, 12, 10
Cable Side Bends 55lbs x 15 each side x 3 sets

Pull-Ups off Cross-Bar x 10

Bram Wiley

Seated Calf Raise +25lbs x 15, 12, 12, 12, 16
Standing Calf Raise x 20, 20, 18

Deadlift 135lbs x 12 x 3 sets
Glute-Ham Raise -- plyo style x 12, 10, 8, 10, 8

Bram Wiley

Bodyweight Rows (feet elevated/on ground) x 10/7, 7/5, 5/5, 6/5, 5/4
Low Cable PG Seated Row 50lbs x 20, 18, 17

Knuckle Push-Up's x 15, 15, 15, 12, 10
Dips x 12, 8, 10

Triceps Pushdowns 55lbs x 15, 15, 15, 20, 15
Incline Skull-crusher's 70lbs x 12, 9, 7

Standing L-Flyes 7.5lbs x 15, 10lbs x 15, 10lbs x 12

Bram Wiley