yesterday was the first day of new routine. no juice yet.
Back, biceps, triceps

Over head tricep push
4 sets 12-10-10-6
superset-75 degree bench curls one arm at a time.
4 sets 10-10-10-8

dumbel skull crushers
3 sets 10-10-8
superset-75 degree bench curls both arms
3 sets 10-8-6(tried to do more reps but died)

dead lifts
3 sets 10-10-8

Standing barbell rows
3 sets 10-10-6(tried to do more)

Tricep push downs flat bar and rope
I do these together as a superset last. I do heavy weight with the bar until failure dont rest move to the rope light weight perfect form until failure. Did it three times.

finished off the back with wide gripped pullups.
3 sets 6-5-4 I literally had nothing left.

I will not do back and biceps together again next time i will do back and chest together. yesterday kicked my ass. Right now i am trying to focus on moving up in weight so every set I move up in weight and on the last set that is as far as I could go. Thank you CC for telling me to focus on my back more(it has never been so sore).

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah