Bi's + Tri's and Forearms

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon - all work done while wearing 20lbs weighted vest.

Warm up
A.) 3x20 DB curls @ 25lbs
B.) 3x10 DB one arm triceps extensions

Work
A.) 3x10 DB curls - superset w/10 cable drag curls @ 1010
B.) 3x10 Diamond push ups - superset w/20 behind the neck DB triceps extensions
C.) 3x10/Arm stand up bicep row
D.) 3x10 Bent over cable tricep kick back
E.) 3x10 Arm wresting curls - superset w/arm wrestling finger curls
F.) 3x10 Cable laid back knuckles-to-forehead curl/20 cable forearm grip curls/10 cable behind the neck triceps extension
G.) 10min - Treadmill walk (max incline - speed 3)

Results
A.) UB @ 50lbs/100lbs
B.) UB @ 50lbs
C.) UB
D.) UB @ 100lbs
E.) 100lbs
F.) 100lbs/60lbs
G.) 80 cals - heart rate in the 155 range

Evening

Work
A.) -

Results
A.) -

Notes:
Nice training session for the day. Been a bit since I just hit arms, but it felt good to put on a hoodie and just focus on a muscle group for about an hour.