seated db curls 30lbs 8-12 2 sets (note: left arm sucks, took too much time off,
have to do some left arm weakpoint strengthening)
bent one handed cable curls 30lbs 10-15reps per arm
with one handed reverse cable curls same weight and reps
then facing stack cable curls with short bar (like close grip)
60lbs 8-12reps, then facing away with 80lbs same
65lbs ez-curl bb curls 8-10 reps good reps too had people around me
in amazement from my perfect form,
freemotion curls, one handed from 30lbs to 50lbs
facing away and facing stack 4 sets of all, 8-12reps
pause at top of bicep peak.
(Not in order)
one handed tricep pushdowns
tried to use a short bar (Same bar for arms)
but for tricep pressdowns it was too short, hurt my thumbs.
seated tricep dip machine
170lbs 20reps 1 set
leg extensions 110lbs 8-10reps
50lbs One legged 8-10 per leg
130lbs 8-10 reps (did one or two sets, forgot ..)
one legged leg presses on sled machine
and for each weight did some one legged calf presses (like i need em heh, already huge)
170lbs calf presses (with both calves)
some cardio for 10mins at end of session.
also: this huge dude, i remember from spectrum club about 4years ago
was following me around, till i entered the sauna he said "your bicep routine is looking good" or something, i mean this dude is huge 52, owns some smoothie shop, might compete next year 50+ division, has a son 19 i believe on pro-hormones, says he gained 12lbs while on it, said hes gaining quicker than he is, heh... good guy too.