My right trap is sooo pissed! Update on the vest, I called to check on a faster shipping option to get it to me sooner (christiana's target date for her goal is coming up fast) and I was informed that it is being made as I spoke to them. Cool that it's made to order, crappy that it takes up to 3 days to make it. Luckily, their shipping only takes about 2-3 days.

Your present is on-route! Yay! I think you will like it!

I've been on a tranc-y mode recently with music, but I do have some pretty cool songs. I normally don't like trance all that much so I am curious to see how long this will last.

Here is a sample of what I was talking about with the program design. S=single joint, M=multijoint

(Goal is higher squat)
Knee Ext. (S)
Knee Flx. (S)
Squat (M)

or

(Goal is stronger Triceps and stronger chest)
Bench Press (M)
Tri push down (S)
Close grip push up (M)

See the flow? There is no right and perfect way, it really depends on the rest of the workout.

Here is a Lower Body circuit I did with Christiana yesterday:

Squat (heavy) x 10
Split Squat x 10ea
Step Ups x 10ea
Swings (short) x 45"
Squat (mid weight) x 10