11-11-21
Biceps + Forearms:
Seated Alternate DB Curls- 5 X 20,12,12,12,10
Swingbell Curls - 1 X failure....rest paused over and over no matter how may reps I got until I almost shit blood

Swingbell Wrist Curls - 4 X 25.....then rest paused as many as possible on each set....cant even tie my sneakers now
GOOD ONE WES LOL
