First I've got to say that it's really nice to see more people return after the holidays. Welcome back.

Curl Up & Die AKA Death by Bicep. You'll never guess what muscles were focused on today. My arms were challenged tonight. I didn't feel 100% today, a little sluggish, however the workout cleared out the cobwebs and my arms have a nice warm throbbing sensation. Another good day.

Lying Leg Curls BrkDwn 17/60lb 10/40lb, 13/70lb 9/40lb, 12/85lb 6/50lb
Leg Extension One Leg 15/30lb, 12/35lb, 12/45lb
Standing Calf Raise 15/120lb x 3 sets
Rear Pull Ups 10/125lb, 8/125lb, 8/125lb, 7/125lb
One Arm Row 15/40lb, 12/55lb, 12/70lb
Front Lat Pull Down BrkDwn 10/130lb 12/85lb, 10/130lb 12/85lb
Hammer Curl 15/20lb, 15/20lb, 14/25lb
Bicep Curl Stripped 9/60lb 10/40lb, 10/60lb 6/40lb
Reverse Curls 15/30lb, 10/30lb, 10/30lb
Crunches 50, 40, 40