Arms
Db hammer curls
60x12
65x10
70x8 not the best form
Standing tricep ext. with rope
160x12
180x10
200x8
Db incline curls
35x12
40x10
47.2x8
Close grip bench on machine
210x12
220x12
230x12
Single arm preacher curl on machine
45x12
50x10
60x8
Standing tricep push downs on dip machine put a bar across it
270x12
330x12
330x12
Forearm curls
65x15
85x12
95x6 dropped to 65 and got 6 more
Notes: a special thanks to jamie eason who came in the last part of my workout and gave me that extra motivation to finish strong