Stayed up late so I didn't have time to hit the gym before work. Made
up for it though! Had a great workout! The last two days I've had a
whey and waxy maize shake an hour and a half before my workouts and it
seems to be helping with more than the pump, my endurance and strength
are up! I'll keep monitoring it to see if it's just a coincidence...

Warmup: 15 reps ea back to back - light barbell curls, millitary
press, over hand curls, overhead extensions

Bi's:
Barbell curls 10x4 with increasing weights

Dumbell pinwheel curls 10x4 increasing weights

Wide grip seated barbell curls 10x4 increasing weights

Tri's:

Short bar cable underhand pull downs 10x4 increasing weights

Cable single arm behind the back extensions 10x4 increasing weights

Dips into knee crunch 10x4

Abs: ball pike, crunch, twists 10x2

Hanging knee to Chin 10x2


Aaron