Back today. Was really tired today, only slept like 4-5.5h a night for about one week now and i today i felt it during my w/o.
Deads 10x130 warmup
Pullups 5x5-6 bw
Yates rows 10x110lbs warmup
BB Shrugs 10x180
Cable rows, on incline bench cable from above wheel in cable machine.
Dropset started at about 140lbs, lowered weight did reps to failure. 3 sets
Biceps blaster - 10xhalfway up, 10xhalfway down, 10xfull ROM 3 sets
DB one arm Concentration curl on preacher bench 1x8 40lbs DB
Ok workout but had better, drank somthing called "caffeine kick", pre-w/o bout it on the gym, only made me fart during deads, wont drink that again! =)