- Spider Curls with Concentration curls with dips - 3x12 dips to failure
- skull crushers with close grip press with standing rope curls 3x12
- standing bb curls superset overhead both arm db ext standing 3x12 db ext to failure
- lying floor leg raises 1 set failure,rope crunches 1 set failure
- box jumps 2x20
here is a couple of pictures taken tonight one day before i leave for nyc in the morning.