* Note: Biceps still cramping from Monday night's workout: (not documented before, it was a few hours after my leg workout)
Intense squeeze on all sets, slow temps, no more than 40 seconds rest between set
OH Cable Curl behind head - 26x12, 2 sets
DB Hammer - 24x8, 3 sets
Barbell Curl - 40x8, 3 sets
DB Curl - 10x20, 2 sets (aiming for over 30 seconds TUT)
It was a quick workout too, I may have to do that one again once my biceps recover.
Wednesday - Back, Shoulders, Triceps
Front Lever - 3 holds at about 8 to 10 seconds
Front Lever - 4 reps, 2 sets
(dips on video from a different day)
Deadstop Unsupported Ring Row
BWx6, 4 sets
Ab Bench Crunches -reps to failure each set (about 8 to 12)
40, 2 sets
32.5, 4 sets
* Wasn't concerned about weight on OH press, my delts/traps were pretty pumped from occasionally supersetting this with rear and lateral raises.
110, 120, 130, 140, 150, 160x5
60x10, 2 sets
Rear and lateral raises with 10 lb dumbbells
51x8 to 12 reps, 5 or 6 sets
* Weight didn't matter so much on OH press
On a different forum, there was some question as to whether my butt is coming off the bench because the up and down hip motion, so here is my bench from the side, warning, I am in my underwear, lol. As you can see, the hip motion comes from glute contraction/relaxation and butt maintains contact with the bench.