Yesterday I hit chest and abs, not all out, just an acclimation type workout back to heavy weights.

Here was todays workout..(biceps/triceps)

Seated hammer bar extensions(really focusing, no cheating at all)
Sets...15,12,7,8(progressively heavy weight)

Opposite pole pressdowns(supinated and pronated)
Sets....12,9/10,10/8,8

Parallel bar weight belt dips
Sets...8,7,7

Decline dumbbell extensions(tried to really focus on form here, did not care about weight)
Sets...13,10

Upper cable french press(finished off the triceps with these, felt great)
Sets....10,10


Biceps

Warmup with incline dumbbell curls, very light and very strict
Sets....15,12,12

Standing ez bar curls heavy(one triple drop set)
10,(10,10,10),7,6

One arm dumbbell preacher curls(heavy, one final drop set to burn them out)
Sets....6,7,(6,6)

Reverse preacher curls
Sets...8,8,6

Bi's and tri's were burning pretty good, first time I hit them heavy in 2 weeks or more. Looking forward to a shock.

Tomorrow I massacre legs!!!!

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