3 caps 15 minutes before lifting. Today was back and bi's. My bi's were pumped and felt good.
Workout was as follows:
wide grip pulldowns 130 lbs 2 sets 4-6
bb bent rows 45x2+bar 2 sets 4-6
dead lift almost 300+lbs 1 sets 4-6 (started over with dead lifts)
barbell curls ez curl 85lbs 3sets 4-6 ( I still swing so I will continue to do 85 on ez till I stop swinging)
dumbbell curl 40lbs each arm 2 sets 4-6