Bi's & Tri's + Forearms and Abs

Morning

Warm up
A.) Foam roll back
B.) -
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) -
C.) Comp

Afternoon

Work
A.) 3x20 DB Curls - superset w/40 diamond push ups
B.) 3x10 Narrow grip drag curls - superset w/10 behind the neck narrow grip triceps extensions
C.) 3x20 Behind the back forearm curls
D.) 3xME Fingertip hang
E.) 3xME DB Hammer curl - superset w/10-15 Bodyweight skull crushers
F.) 10min ab medley

Results
A.) 50lbs
B.) 65lbs
C.) 65lbs
D.) :18/:15/:13
E.) 50lbs - 30/20/21 - 12/10/10
F.) Comp

Notes:
Fun way to end the week. Had some good clusters this week and some very challenging supersets. Today was a bit rough due to the rep range on the diamond pushups, but we managed to get through it.