30/6 Upper body, 1/7 Arms, core

30/6
Bench
116*3, 113.5*3
111*4, 108.5*4
106*5, 103.5*6, 101*7
Superset with:
Seated cable rows
60*7*10
Yes it looks retarded. I have no idea what i was doing. I really should start on Bryan's program soon. HAHA. Just wanted to get some volume in.

Incline dumbbell bench
30*5*12
Superset with:
Smith macine supinated rows
(60, 65, 70, 65, 70)*12

Rear delt raise
10*12, 12*12, 14*8, 16*8, 14*10, 10*20

Dumbbell muscle clean & press (three weights done consecutively)
(10, 12, 14)*8
(12, 14, 16)*6
(14, 15, 18)*5
(16, 18, 20)*4
(18, 20, 22.5)*3
Superset with:
Single side rows (plate weighted unilateral rowing machine)
(30, 32.5, 35)*12
30*16
The muscle clean and press really tests grip strength. Liked the feel of them. Really should start adding more dumbbell work into shoulder training.

Dips
BW*3*12
Superset with:
Wide grip lat pulls
(50, 55, 50)*12

Cable lat raise
7.5*5*12


1/7
Snatch grip deadlift
56*6, 76*5, 96*4, 106*3, 116*3
96*6*6
I'd count these as a full body lift. (save for pecs, biceps, whatever) The amount of tension generated is INTENSE. Was perspiring like cray. 

Hammer curls
20*3*12

Incline curls
12*3*12

Barbell curls
31*3*16

Isolation curls
10*3*16
Really like ending off bicep work with these. 

Cable tricep ext
30*3*20

Leg raise
BW*10*10
The last few sets were crazy. had to pause and catch my breath between the last few reps. 

Standing cable crunch
30*3*12

So..... I haven't done bicep work in forever. Thought it was about time to do some.