Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.