12/29 Biceps & Hams 12/30 Delts & Triceps

Sorry for the lack of update, workouts have been going good and strength is still climbing. My eating habits have been pretty shitty this past week, haven't been able to get groceries and been ordering out, and not keeping it in check. Got tomorrow off so gonna load up on the usual foods and get back at it tomorrow. Word.

Hammer Curls - 2 warms, 45/6/6/6
Close Grip Curls - 2 warms, 65/8/8
1 Arm Cable Curls - 25/12/12, 30/12
Stiff Leg Deads w/ Separate cables - 2 warms, 180/10/10/10
Leg Curls - 2 warms, 70/10/10
Leg Raise & Crunch superste: 20/30, 20/30

Side Laterals: 3 warms, 30/6/6/5
Incline Shoulder Press on smith: 1 warm, 155/8/8/8
Upright Rows: 1 warm, 70/12/12/12
Front Raise w/ Plate: 35/12/10
Close Grip Tricep Pressdowns: 3 warms, 127.5/8/8/8
Lying Tricep Extensions: 1 warm, 60/12/12/12
One Arm Rope Pressdowns: 42.5/12/12