Bi's + Tri's and Forearms

Morning

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

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) 3x10 BB curls (heavy) - 10 diamond push ups
B.) 3x20 behind the back BB finger curl
C.) 3x8 prone behind the neck skull crushers - 8 narrow grip bench press - ME strict DB curls
D.) 3xSeated vacuum - 10 DB curls (heavy) - 10 behind the neck DB triceps extension
E.) 3x20 DB forearm raises - :45/:30/:15 hollow rock

Results
A.) 95/75/65
B.) 135/135/135
C.) 90lbs/25lbs
D.) 50lbs
E.) 20lbs

Evening

Work
A.)

Results
A.) -

Notes:
Very good training day. Focused a lot on the forearms and strict curls. Managed to get in our first vacuum exercises. Really looking forward to doing them on the lat pull down.