Alright I hit the gym today harder Keifer Sutherland hits the bottle. I did not do super sets today. And I am still going up in weight every set. No juice yet.

Bis and tris
Db over head triceps push
4*12-12-10-10 the last three reps were assisted

Seated 75 degree db curls
3*10-8-8

Db skull crushers
4*10-9-8-8

Standing hammer curls
3*10-8-6

Db tricep kick backs(I don't usually do this exercise but thought I would try it)
3*10-10-8

Wide grip bb curls
3*10-9-8

Tricep push downs flat bar/single handed cables. I went heavy on the bar and light prefect form on the single hand ones.
Superset(gave it what I had left)
Flat bar
3*8-6-6
single hand
3*8-8-6

Concentration curls(bah!!!)
3*8-6-5

Knees still hate me feels good to get in the gym though.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah