Biceps and Hamstring workout:

Wow, and real solid workout today while hitting two PR's (hammers and stiff dbs)! Even though I am not press or rowing heavy weights, its become one of my favorites. Faster tempo with an aggressive tude today.

Hammer curls: 2 warms, 65/6 75/5 80/5 55/10
Close grip bar curl: 2 warms, 110/7 90/11
1 arm cable curl: 1 warm, 20/11,11
Stiff leg db: 2 warms, 125/8 145/8 burn out set
Leg curl: 40/9 45/7,6 burn out set

ab work: 4 sets
12 min cardio cooldown