Back and bicep depletion:

3 sets of each for a good pump.

Lat pulldown wide
Db Bench row
Close grip pulldown
Pullover ss with
Db shrugs: 2x
In db curl
Cable curl
Con curl: 2 x

30 min on the bike.

Feeling tighter and full from yeaterdays higher carbs.
Now the idea is to tighten up more over the next couple of days and then fill out on friday leading into the show.