a good day overall. i feel great, which i attribute partly to the fact that i got a haircut today and don't feel like i have a cat sitting on my head anymore. i have heavy hair.

biceps...
standing bb curls
superset with db curls on stability ball
bbc: 12 x 40 / dbc: 12 x 10s
bbc: 10 x 40 / dbc: 10 x 10s
bbc: 8 x 40 / dbc: 8 x 10s
bbc: 8 x 40 / dbc: 8 x 10s

triceps...
cable pushdowns
superset with overhead cable extensions
cpd: 12 x 70 / exts: 12 x 70
cpd: 10 x 70 / exts: 10 x 70
cpd: 8 x 70 / exts: 8 x 60
cpd: 8 x 70 / exts: 8 x 60

forearms...
hanging bb wrist curls:
12 x 35, 12 x 35, 10 x 35, 10 x 35

static gripping:
3 x 55 x 30 seconds

cardio...
20 min of hiit on treadmill:
2 min @ 6.8 mph
1 min rest @ 3 mph
1 min @ 7.0 mph
1 min rest @ 3 mph

2 min @ 6.8 mph
1 min rest @ 3 mph
1 min @ 7.0 mph
1 min rest @ 3 mph

2 min @ 6.8 mph
1 min rest @ 3 mph
1 min @ 7.0 mph
1 min rest @ 3 mph

2 min @ 7.0 mph
1 min rest @ 3 mph
1 min @ 7.2 mph

waveloading next week ... 13 days until trip to new york ... 2 months until best friend's wedding ... 4 months until hawaii

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