Well, my back is very sore from yesterdays workout. And every thing in my upper body is sore: chest, back, delts, bi's and tri's...and today is arm day, ha ha. I got an excellent pump- no weight records, but pump. Here it is:
incline dumbell curls: 10's-?; 15's-?; 20's-10; 30's-10; 40's-8; 30's-10
super-set with rope pushdown: 50-30; 70-15; 80-?; 100-12; 120-12; 140-9; 120-?
hammer curls: 30's-12; 35's-10,?
lying tri-extension: 80-12; 100-8,10
1 arm machine curl: 65-15,?,?,7
1 arm seated tri-extension: 30-15,15,?,8
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