Bounce-Back Biceps by Vinny Galanti After I injured my bicep tendon last summer, my first thought was that my bicep rolled up my arm. I never experienced pain like that from an injury, my face went pale and I thought I was going to throw up. It took a while to regain 100% of the strength, but now I'm back full swing with my arm training. I used to train biceps after chest, and triceps after shoulders, but I wanted to make sure my biceps would be very warmed up prior to training them. In order to ensure this I started to hit triceps first and then go into biceps. Prior to my injury, the tendon was bothering me for over a year, and I was not able to curl more than 35lbs with a dumbbell let alone barbell curls-forget about it. My bicep workout was standing EZ bar curls for 8 sets, and if I was lucky, maybe I could crank out some concentration curls. Even trying to load my English Bulldog into the back of my Jeep was rough. Today, the arm is healed and stronger than ever, and I'm back to curling 110lbs with a barbell, and 45's with dumbbells. Since coming back from the Arnold Classic Expo, I have turned up the volume with my training. I don't have a regular training partner at the moment, but at the Arnold, I teamed up with G Diesel for an intense back session. I take full advantage of when I can take on a fellow trainer as I look to them as sparring partners. Although I will be turning 40 in April, I still have the drive to train exceptionally hard and intense. I am not only a competitive bodybuilder but I'm also a fan of bodybuilding. I am open to trying new training styles and open to reading anything I can get my hands on about how the human body works. My main goal right now is the NPC Masters Nationals, July 21st in Pittsburgh, PA. My training needs to be smarter than ever, with attention being paid to detail and refinement. After winning my weight class in the Jr USA, the Jr Nationals and the USA, I will be starting the next chapter of my bodybuilding career. I took a long break from the competitive stage competing only in the 2005 NPC Nationals and taking 5th in the lightheavies since the 2000 Nationals where I placed 3rd. Hopefully I can add Masters National Champion to my list of wins and join the elite in the IFBB. Here is a recent biceps workout. After training triceps…. 1) Barbell curls, 4 sets: 70 for 12, 80 for 10, 100 for 10, 110 for 8 2) On a seated row using a long bar curl the pulldown bar to your forehead. Supersetted with Dumbbell Curls: 70 lbs on the seated row curl w/ 30 lb dumbbells for 4 sets. 3) Strive (machine) preacher curls: 4 sets… One arm only, using only a 25lb plate set in the center for 12-15 reps each arm. Curl very slowly accentuating the contraction and the negative. My training split currently looks like this: Monday: Chest and Back Wednesday: Legs Friday: Shoulders/Traps Saturday: Arms/Abs