Arms:

With my forearm acting up more, I avoided the bi's again!
In place of the bi's I did some wrist curls to get the blooding pumping in the area to help heel it.

Tri Press: 50/12 65/10 80/8,5 60/10
Lying Tri Ext: 65/12.10.9
1 arm rope press: 20/12.10

Abs
10 min cardio

Weigh in at 169lbs and 12.3 percent BF
Last month I was 171.5 13.5