Oh believe me bro, I've been following that to a T plus a few changes through PM's with Needto. I've already gained over 10lbs, but I'm not saying more :)
As I said yesterday was back and Bi-
Dumbell Curls - 10x45, 10x50, 6x60
"21's" Basically 3 sets of 7 each set, cut up into lower curl...