Biceps

Standing EZ bar curls
(warmup)....45x12,75x6,95x6(felt strong today, went a little overboard on the warmups)
Sets....115x6,115x5,115x6,120x4,120x4

Preacher curls(first set was wide grip, the rest were close grip, strict with good form)
Sets...75x12,95x6,95x7,95x6(felt like doing more, but stopped, too much right now would be counterproductive)

Lying cable curls(I live these for finishing, what an awesome pump and burn)
Sets....70x6,75x6,(even went up on weight on these today.


Triceps

Skull crunchers
(warmup)...45x12,75x6
Sets....95x12,95x10,95x6,95x4(stopped short of any forced reps, just heavy weight with good form)

2 arm lying dumbbell kickbacks(form and rep range was important here, 12,10,8,10)
Sets....25x12,25x10,30x10,30x12

Lying dumbbell extensions(form is important here also)
Sets....30x11,30x8,30x7


Forearms

Incline hammer curls
Sets...40x12,40x9,45x7,40x10

Behind the back wrist curls(had to use the cable, the power rack and even smith were being used, so had to experiment with the weight)
Sets....100x20(way too light), 140x25,140x15


Obliques
Sets...100x10,120x10,120x10(each side of course)

So, end of cycle #1 again, tomorrow start legs on workout cycle #2

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