Fun biceps work...

Lets see, I'll try to be short and to the point.  Work just seemed to piss me off today so I was glad to get into the gym.  Sadly, my left arm is pretty banged up right now, wrist and elbow, so been wearing a brace on both parts the past few days.  Of course being the person I am, take them off go lift.  The elbow was only mildly discomforted which was nice.  The wrist, holy fuck, lets just say I should have wrapped it for more than the barbell curls.  Most important numbers were barbell curls 225 for a set of 4 which was felt better than I thought it would, although realizing I might have used a bit more shoulder than I thought.  Anyway, followed up with some machine curls, 50 for 3 sets of 12, then I did this crazy thing a friend at the gym had told me about for just a nice simple set of 7 each arm.  Dunno what the exact name of it is, but... you put a 45 pound bar on the preacher bench.  Grab it single arm in the middle.  Buddy lifts you through the concentric phase, then you do about a 4 second eccentric phase.  Really could have used a bit more weight on the bar or to have done more reps/sets, but first time and feeling how bad my biceps are cramping right now I'm glad I didn't because damn, they're tore up.  After that, the stupidity I'm known for I did static bar holds, 3 sets, first for 1:15, second for :50, third for 1:05.  That might explain some of the cramping.