Man it was work to get it done this morning, I've been running a little low on sleep here the last several days, due to life. But it happened and I got a great pump. That's key. Even when I don't feel like it, it still goes on. It was all basic stuff:
5 super-sets of barbell curls and V-bar pushdowns;
4 sets of concentration curls;
4 sets of 1-arm rope pushdowns;
2 super-sets of spider curls and lying triceps extensions;
3 super-sets of hammer curls and seated 1-arm extensions;
3 sets of bosu ball crunches;
1 set of sit-ups
and every day I do 20 minutes of cardio, usually incline treadmill.
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