alright this is not lifting add just hated bein in the gym for two damn hours after 8 to 10 hour work day.
yesterday was that start of my new program.
squat 3 x 3 with 505 easy shit loved it
goodmornings 5 x 10 with 135
leg press 5 x 10 with 8 pps
cable crunches 5 x 20 with 100
hammer curls worked up to 5 rep max with 85s
reverse curls 3 x 10 with 70 pounds
high cable curls 4 x 15 with 80
liked this a whole lot better rested till i felt good to go between sets in the squat an rested thirty seconds or so i dont know between everythin else.