Bi's + Tri's.

Morning

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

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x10 Shoulder press

Work
A.) 3x:20 one arm DB curl iso - superset w/8 DB curls
B.) 3x:20 one arm cable triceps extension iso - superset w/8 cable triceps extension

Results
A.) 40lbs
B.) 80lbs

Evening

Work
A.) -

Results
A.) -

Notes:
The documentation of this workout is a bit short only because I don't really remember what I did since it was last Friday. Did a TON of abs in this session, but again, I can't remember sets/rep ranges.