Monday Arms and Legs

Wanted to cathc up on some arm training so snuck in an early session today.
Fatbar curls
45 x 10 x 2
45 x 9
35 x 10 x 2

Dumbell Preacher Curls
15kgs x 10 x 5 - due for a step up on these, funny though because every damn rep feels tough

Hammer Curls
22.5kgs x 10 x 4

Tricep Push Downs
130 x 10
150 x 12 x 2

Overhead rope Ext - with emphasis on the stretch at the top
48 x 10
54 x 10
60 x10 x 2

One Arm Cable lateral ext (just made that up)
18 x 8 x 2
12 x 10 x 2
18 x 10
Need a 15 inbetween these weights....or just get stronger

face pulls (ham grip) - shoulders
66kgs x 12 x 3

Kept everything minimal to keep to much pressure off my elbows

Legs - Later the same day

Squats -
100kgs x 10 x 2
120 x 8, x7
100kgs x 10

Kept this short as my hammies are still on fire.. Ideally I was planning to back this up with some single leg work, but that just wasnt going to happen. Spent a lot of time on the keyboard and had trouble with a tight chest on the squats. Must keep that in mind