November, 12th, 2004 Friday(4:47pm....)

yeah. i created my own super long weekend by taking doctors advice that i should rest at home..hahah. Don't feel like going back office to do stock take, that was just crap. that bastard manager don't deserve me. he could just go fuck himself, i don't give a fuck about it. hit the gym at around 2plus, was a rainy day man...but it didn't put out my fire deep within to fry my arms today. felt great today, felt that i was ready and pump up before i hit the gym. i hit them real hard today, balls to the wall. could hear them crying.....

Biceps

Barbell curls - Warm up set - 1 x 10 @ 88lbs
Working sets - 1 x 6 @ 110lbs; 1 x 4 @ 132lbs; 1 x 5 @ 110lbs

Dumbell alternating curls - 3 x 5 @ 49.5lbs

Dumbell hammer curls - 2 x 5 @ 55lbs

Triceps

Skullcrushers - 1 x 8 @ 66lbs; 2 x 6 @ 88lbs

Pushdowns - 1 x 7 @ 100lbs; 3 x 6 @ 110lbs

Forearms

Standing wrists curls - 1 x 15 @ 88lbs; 1 x 9 @ 132lbs; 1 x 7 @ 110lbs

Seated wrists curls with forearms on thighs - 2 x 10 @ 77lbs

Training time: 50mins