Bi's & Tri's with Weighted Vest

Morning

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

Results
A.) Comp
B.) Comp

Afternoon 
(20# weighted vest)

Warm up
A.) 1x20 DB curls
B.) 1x20 Behind the neck triceps extension
C.) 3x10 Standing bodyweight curls
D.) 1x10 Incline diamond pushups

Work
A.) 3x10 behind the neck DB skullcrushers - superset w/10 (per arm) seated DB curls
B.) 3x10 single arm cable triceps extension - superset w/10 knuckles-to-forehead cable curls

Results
A.) 30lbs
B.) 100lbs

Evening

Work
A.) -


Results
A.) -

Notes:
Was feeling hammered from the swim two days ago, but still wanted to get into the gym and do a few things.