It was an ordinary day of personal torture at the gym, right until I decided to have some blue isotonic drink. What was I thinking ???

Biceps, Back and Abs
Right, got it. Did a quick 5 minute warm-up and stretching, and I was good to go.

Pulldown - 25kg, 3 reps of 15s
Been practising this on the machine so it's easy peasy, tempted to add on weight, but full range of motion in perfect form is more important.

Incline Back Row - 10lb plate, 3 reps of 15s
Admit I haven't been doing rows for my back since I quit Body Pump. 15lbs in total was heavy... felt my upper back get really tight. A good feeling I suppose?

Seated Chin Up - 3 reps of 15s
Took me awhile to get my form right with full range of motion. And THEN the wave of pain hit me where it should. haha.. Extend arms straight up, and pull down, way down to upper chest, repeat. Sounds easy, huh?

Seated Row - 19kb, 3 reps of 15s
Add a small twist to the normal row I do while keeping my back straight. This time, lean backward slightly on the pull, when releasing the pull, extend arms, then follow through on the pull (towards the machine) till you feel a slight pull on your lower back. I thought this was slightly easier than keeping my back straight, though. I'm spineless :P

BICEPS
Right, got it. Did a quick 5 minute warm-up and stretching, and I was good to go.

Cabel bicep curl - 2.5kg!!!, 3 reps of 15s
I can't do this with perfect form. laugh la.. 2.5kg is tougher than u think. Don't move your elbow nor shoulder. *pants in exhaustion*

Close-Grip Standing Barbell Curl - 20kg, 3 reps of 15s
This I can do a little easier than using the cable. But still, stick those arms to your body and move forearm only! tough tough, hold it slowly goin down!

Cabel bicep curl - 2.5kg!!!, 3 reps of 15s
I can't do this with perfect form. laugh la.. 2.5kg is tougher than u think. Don't move your elbow nor shoulder. *pants in exhaustion*

Concentration Curls - 20kg, 3 reps of 15s This I can do a little easier than using the cable. But still, stick those arms to your body and move forearm only! tough tough, hold it slowly goin down!

Imperfect bicep (muscle) development :(
Uza pointed out there's a gap between the end of my bicep muscle and the fold of my elbow, when my arm's extended. There's a minor muscle there which should be developed to complete the look of the bicep muscle. Ok, now I'm paranoid. I keep looking at the gap and it looks like a valley now !

Gotta just cut down the weight and get my form right. Yeah, I've lazy biceps.. haha..