Today I had lots of energy and lots of time so I put lots of effort into today's work out.
Warm Up - 6 minutes Stationary Bike.
DE Bench Press - warm ups, 12 sets/3 reps/205lbs.
CG Rack Press - 2 sets/6 reps/225lbs, 2 sets/6 reps/245lbs.
Bent Over Cambered Bar Rows - 4 sets/10 reps/220lbs.
DB Concentration Curls - 4 sets/10 reps/55lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.
This time with the close grip rack press I added another bungee cord. I guess the resistance to be an extra 50lbs at the top of the press. I went up in weight on the concentration curls. Right now my biceps are really pumped. I'm going more explosive on the up right plate rows with a much faster movement. Great work out!!!