Yeah, just needed some sleep, definitely in a more a$$ kicking mood today :) Good arm workout and pushed through the cardio...

Warm-ups not included...
SS:
BB curls 3 sets 65X8 someday these will go up..
close grip bench 165X7, 8, 8 ummm went up by accident, didn't realize half weight was on, lol. Did fine anyhow :)

SS:
Db curls 9switched to concentration curls) 3 sets 30X8
skullcrushers 65X10, 65X10, 65X8

SS:
Cable curls 80X10, 85X7, 85X7
tri pressdown/rope 3 sets 105X8 horseshoe is popping :)

SS:
BB forearm curls 45X15, 8
Db suitcase handles 25'sX15, 11 my forearms got so tight amd pumped I couldn't do anymore..this happens a lot, but they are plenty big so I don't worry about needing to work them more...

Cardio - 35 minutes of step/jump rope/floor drills....

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