[BigMikeD]

10/15 Biceps, legs, back

weight: 242

*gotta say that i don't think I've ever left a WO feeling as completely spent from head to toe as i did today. The sweat... o god the sweat!

Standing BB curl (Olympic bar) / DB preachers supersets
Bar x warm
75 x 8 x 5 sets
25 x 6 x 5 sets

Seated Preachers (hammer strength)
45 x 8 x 4 sets

Concentration curl
20 x 8 x 3 sets

wrist curls
35 x 8 x 3 sets

PARALLEL SQUATS!!!
135 x war
185 x 8
185 x 8
225 x 4
225 x 4

STANDARD DEADS!!!
135 x 8 x 4 sets (form check, heavier on Friday)

Bent over rows
135 x 8 x 4 sets

Lat pull down
145 x 8 x 3 sets



Cardio
Treadmill: 3.0mph, 10.0 incline x 30 mins


*holy Sh17 my hands are tore all the hell up >_<