Today was a bit off, had to work early so had to make some adjustments dietwise to account for me training later in the day.

Also, I ususally in this workout start with biceps, but today switched and started with triceps.

Triceps

Power reck extensions supersetted with upper pulley cable pressdowns
(warmup)...45x12,45x10,65x6
Sets...85x10,95x6,100x3,100x3(no spotter today)/100x10,110x10,120x10,130x10

Dips
Sets....80x6,80x4(felt weak on this one for some reason, got mad at myself, so upped the weight)85x5

Cable kickbacks
Sets...40x10,50x10

Reverse grip pressdowns
Sets....100x10,120x9


Biceps

Standing ez curls(good form today,no cheats)supersetted with light dumbbell concentration curls
(warmup)...45x12,45x10,75x6
Sets....95x8,115x6,125x4/25x10,25x10

Ez bar preachers(again good form today)
Sets....75x7,85x6,95x5

Standing hammer curls
Sets.....40x6,45x6


Forearms/wrists

Reverse grip cable curls
Sets....100x10,120x10

Standing wrist curls
Sets....65x12,70x12

Arms were tight, felt good and pumped.

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