Oh and my bicep workout last night to get back on topic:
Barbell preacher curl - 1 arm at a time, hold BB in the middle, balancing it and the anti-rotation fries biceps/brachi.
1 set of 10 reps
1 set of 8 reps, dropped weight by 1/3 and went for 10, dropped weight and got 8+ partials
High cable double bicep shot curl
1 set of 13 reps
Done.
PWO 500ml pineapple juice, 50g HBCD, aminos
PWO +30min 500ml egg whites, 3 bananas