Bi's & Tri's

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads
C.) 3x100 Heavy sinlge under jump rope/50 jumping jacks/20 toe touch to sky

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

Afternoon 

Warm up
A.) 1x10 DB curls @ 45lbs

Work
A.) 3x3 Drop set DB curl
B.) 3x1 Armed behind the head triceps extension
C.) 3xME Hold rope curl
D.) 3x8 Bent over BB triceps extension
E.) 3xME Plate curl
F.) 2xME Russian diamond push up - superset w/ME normal diamond push up

Results
A.) 55lbs/45lbs/35lbs - 4/4/6 - 2/4/6 - 2/4/6
B.) 60lbs
C.) 60lbs - 4/3/2
D.) 45lbs
E.) 45lbs - 21/16/13
F.) 10/10/10 - 6/4/4

Evening

Work
A.) -

Results
A.) -

Notes:
Killer session. Been an extremely good week.