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I really can't barbell curl anymore. Hurts my wrist and elbows. ..But I'm ok with ez curl bar.
 
Quadzzz:
Squats -3 x 6
Reverse Lunge - 3 x 10 ea
Jump Squats - 3 x 16
Front Squats - 3 x 10
Leg Ext - 3 x 12
 
Today, chest, tric and bic

4 sets of flat bench
4 sets of incline
4 sets of flys, pec deck or cable x which ever is available
3 sets of dips
3 sets of tric presses (v-bar)
3 sets of rope extensions
4 sets of ez bar curls (heavy)
3 sets of DB curls
3 sets of straight bar curls (pump)
 
Quads.
squats
hacks
leg press
front squat
leg extension / lunges
and threw some calves in there
Finally getting somewhere with them!
 
Left early and got home late so did 45 min on the treadmill at varying speeds and Inclines.
No weights today.
 
Today, shoulders and back.

4 sets of ohp
4 sets of DB presses
4 sets of laterals
4 sets of rear delts
4 sets of shrugs
4 sets of pull ups
4 sets wide grip
4 sets of close grip
 
Going to train some back tonight -

Lat Pulldown
Rev Grip pulldown
Seated supported row
Kroc Rows
 
Back to legs:

5 sets of squats (plus a couple warmup sets)
3 sets of hack squats
3 sets of leg press
4 sets of extensions
4 sets of hami curls
4 sets of standing calves
4 sets of sitting calves
4 sets of abs
 
thats a shit tonne of exercises!!

high bar back squats and 3 board bench press tonight.
5's on the squats. 6's on the bench.
 
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