Rowing + Bi's and Tri's

Morning

Warm up
A.) Foam roll back
B.) Row 30min @ 70-80%
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 6566K
C.) Comp

Afternoon

Work
A.) 3x10 One armed DB preacher curl
B.) 3x5 BB straight curl
C.) 3x10 Behind the neck triceps extension
D.) 3xME Cable rope curl - superset w/10 diamond push ups
E.) 3xME Cable rope triceps pull down
F.) 3x20 Cable rope ab pull down

Results
A.) 35lbs
B.) 90lbs
C.) 60lbs
D.) 20/14/12 @ 150lbs
E.) 15/15/13 @ 150lbs
F.) UB @ 150lbs

Notes:
Nice and simple day. Arms don't feel too wrecked the day after, so I didn't annihilate anything, which is great. Rowing has officially fixed my back and I couldn't be happier. Going to test it out tomorrow with back squats.