15/1/13

Squat
130x4, 5, 6, 7, 8, 9

Hammer curls
20, 22.5, 25 x8

Cable tricep ex
40x3x10

Incline bicep curls
15x3x12

Overhead cable tricep ex
40x3x12

Barbell curls
30x3x12

Single side cable tricep ex (supinated grip)
27.5x3x10

Isolation curls
12.5x3x12


Glutes and hams were still sore from saturday. Must be cause of that four day break to malacca, mustve screwed up my recovery rates. So instead of trying to hit more weight, i tried for more reps on squat today. 9 was the absolute limit for the day. Then did some douchebag arm training. Hope i get back to squatting heavy shit by thursday.