20 reps of the ab roller.
Incline DB curl. 1st set was warmup, 10 reps each arm with 25lbs. Then, two sets of 6 reps, put the DB's on my knees for 10 seconds, and then 2 more reps. Two sets of that.
Dragon Flags, ab exercise. Brutal. 10 reps.
Preacher curls. 1 warmup set of 10 reps, at 35#. 2 sets of 6 reps, rest for 10 seconds, and 2 more reps. Used 85# EZ curl.
Farmer's walk. 2 sets of a long up and back, with 55# db's in each hand.
Dead Bug ab workout. 20 reps.
Reverse lat pull down. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets, 180/210 weight. As I'm only 175 pounds, my partner had to help me get seated on this lol
Frog Crunches, 20.
Single arm DB lat pulls. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets, 105 and 115# dumbbells. Strong.
Reverse dropset cable curls. 10 reps at lower weight, then move to higher weight and go till failure. Two sets. First set was 70#/110#, got 12 reps of the 110. Second set was 80#/125#, and I also got 12 reps on the 125. Super strong, near full body failure.
Seated rows. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets. 200# for both sets.
Partner Barbell curl burnout set. Using a 75# straight barbell, I would do 10 reps, pass to my partner immediately. He did 9 reps, passed back. I did 8. He did 7, and so on, until he did the 1 rep. At that time, I picked up the 65# straight barbell and did reverse curls until failure. Absoultely awesome way to finish the workout.
Long one today, 1:45. Destroyed my bis though.