PM upper body

Came in with Daniel at 3:00pm.  Worked out twice tho Day last year.  I am sure I will be paying for this.  Elbows are starting to hurt again.

4 Super Sets of super sets

Set 1
3 Rounds of
6 x heavy curls - I did light dumbbells
6 x skull crushers with caber bar laying on bench.  @ 75 and 85 lbs
To Failure x Diamond Push ups
1 min rest between round of 3 exercises

2 min Rest

Set 2
3 rounds of
8 x Spider Curls
8 x Seated overhead dumbbell triceps press @ 50lbs
1 min rest between round of 2 exercises

2 min Rest

Set 3
3 Rounds of
10 x Rope curls
10 x Band triceps pulls to behind hips.  On knees with Arms pulling bands across body and finishing behind hips.
1 min rest

2 min rest
3 Rounds of
12 x Incline seated dumbbell bench Curls @ 35lbs each arm
12 x small KB bent over triceps press
1 min rest

2 min rest

Cash out!!!!!

80 - Full body med ball press throws for power and distance.  Set up ten 20lbs med-balls with partner.  He threw as partner realigned balls at his end.   Rest was setting up balls.  Jump to feat and throw balls back as partner repeats,  throw was a partial/20deg squat and chest press. Thank