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.) 1x5 Preacher curl

Work
A.) 3x8 Preacher curl @ 1010
B.) 3x10 Rope triceps extension @ 313x
C.) 2x3 Dropset Seated cable laying curl
D.) 3x10 Skull crushers - superset w/10 narrow grip press
E.)  3x12 Seated incline curls w/hold on off arm

Results
A.) 35lbs
B.) 60lbs
C.) 60lbs/40lbs/20lbs
D.) 80lbs
E.) 30lbs

Evening

Work
A.) -

Results
A.) -

Notes:
Great arm day. Two back to back sessions that have been some of my best ever. Can't wait to keep this momentum going.