Bi's and Tri's - The Michael Tomasino Edition

Morning

Warm up
A.) Foam roll back
B.) Row 20min - :10 @85%/:10 @ 55%
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 4.5K
C.) Comp

Afternoon

Work
A.) 3x8 Static chin up - superset w/8 behind the neck rope triceps extension
B.) 3x10 DB curls - 10 cable rope hammer curl - 10 behind the neck DB triceps extension - 10 diamond push ups
C.) 3x20 DB bent over curl
D.) 3x20 bent over cable triceps extension
E.) 2x20 Ball slam hollow rock
F.) 1x20 Straight legged situps
G.) 1x10 Crucifix situp

Results
A.) UB @ 50lbs
B.) 50lbs/hand - 130lbs cable curl - 50lbs - UB
C.) 25lbs/20lbs
D.) 7.5/hand
E.) UB
F.) 5/5

Notes:
Just had Mike come with me today. Had a good time getting tons of reps in, felt a little tweak in my left forearm during the bent over DB curls, but nothing to really worry about. Everything else went great, my bi's and tri's feel enormous.