Biceps/Triceps/Forearms

15 mins recumbent bike
15 mins tread mill
30 mins recumbent bike

banana,gatorade

TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*175x7,195x5,215x5,225x4*just a touch w/3rd rep*help w/4th rep*much stronger than last week*
4 sets lying cable tricep extensions*70x12,100x10,130x10,150x8*
3 sets pressdowns w/V bar*150x10,155x10,155x10*
2 sets overhead tricep extensions w/rope*70x6,100x5*these felt awkward so I switched to one arm pressdowns
1 set one arm pressdowns w/rope*40x9*
BICEPS
3 sets altern. DB curls*10x10,20x10,35x9*
3 sets ez bar curls *75x8,95x6,105x5*drop to 50x5*
2 sets preacher curl machine*40x15,60x20*
FOREARMS
2 sets seated DB hammer curls*20x10,55x8*
1 superset DB wrist curls*underhand and overhand*20lbs to failure*