Complete 5 sets of each of the following.  Rest 90 sec between each exercise. 

10 DB skull crushers AHAP
10 side lateral raises AHAP
10 BB biceps curls AHAP
10 dead lifts 95/135

Post weights used to comments. 

Daily Extras - Go home - before you get sore and blow this weekend! 

Workout Notes:

  • You are to complete all reps today very slowly using a 2-2-2-1 tempo. 
  • 2-2-2-1 denotes the counts you should use for each rep of an exercise.

The first number (2) is the eccentric, or lowering part of the lift.  2 full counts here.
The second number (2) is the pause at the midpoint.  2 full counts here.
The third number (2) is the concentric part, or lifting part.  2 full counts on the up.
The fourth number (1) is the pause at the top of the movement.  1 full count here.

Yes, the pic of Terry is a repost, but I thought it fitting considering what day it is.