Best lift for the day was a Straight bar curl, 145lbs x 8.
Went something like this:
Standing calf raises - started with 200lbs x 20, 300lbs x 20, 450x15x2
Seated calf raises - 4x12 with 200lbs with full hyperextension.
Straight bar curl - 1x20,1x15,1x12,2x8
Close grip curl - 1x15, 3x12
Incline curls - 1x12(30lbs), 2x10(40lbs)1x5(50lbs)
Hammer curls - 4x as many as I could do, adding more weight each time(This is where I threw up)
Concentration curls off the standing bench 1x24 each side
Then some tri's:
pushdown machine - 1x20, 1x15, 1x12,1x8 (Increasing weight)
Weighted reverse pushups - 15 reps each time, first set was a warmup with no weight, 2 sets with a 45lb plate and 1 set with 2 45lb plates. This is full lockout, ass to the ground and back up as one rep.
Rope pushdowns - 4x failure, increasing weight
Close grip pushdowns - 1x15, 3 x 12, 1x15
Then I thought I might do a few wrist curls, but my grip strength was shot, so I called it a day.
Took about an hour and five minutes.
