cheers mate
yeah I learned quite lot from doing it and defo lost lot size all down to lack of experience
but next time will be much better
but hey that's next year now so my focus is size for now

Friday done arms

tricep rope pushdown 7 set 12-20 reps
straight bar push down 4 sets 12-18 reps
ez bar skull crushers 4 sets 12-15 reps
dips 4 sets to failure

dumbbell preacher curl 6 sets 12-20
ez bar preacher curl 4 sets 12-20 reps
hammer curl 3 sets 12 each arm
straight bar curl 2 sets 25 reps just pump at end