Bicep and hamstring workout:

Another fast paced workout and hit some great numbers again. Its always encouraging to break PR's or just do more weight after a layoff of a month plus of doing an exercise. The fun continues.

In db curl: 2 warms, 40/6 50/5 55/4 drop set
Cable curl: 1 warm, 55/8 65/8 drop set
Spider curls: 25/8 20/13,12 (the bi's where spent)
Leg curl: 2 warms, 55/6 65/5 55/8 drop set
Lying ball curl: 3 sets to failure

Side ab work: 5 sets
14 min cardio cooldown.

Weight: 172