It's feeling a lot better...doesn't hurt standing up or getting out of my car...Im gonna lay off legs for a few more days...

Thanks man

Hammer Curls
40 x 12
45 x 10
50 x 8
50 x 8

Push downs
130 x 15
150 x 12
170 x 10
200 (STACK) x 5

barbell curls
65 x 12
75 x 10
85 x 8
85 x 8

skull crush machine
150 x 12
160 x 10
170 x 10

Did bi's and Tris b/c i wanna heal up the quad a lil more and my shoulders was too sore from bench. So I think my bis were recovered enouch from monday for another go