Arms workout:

Early morning workout that was good. I woke up with a really stiff back that actually effected me during the bar curls. I need to really control it with no loose form at all. Wasnt a bad thing, just harder, LOL. The training was solid and the pump was on for the first round. I plan on increasing everything next go around. Finished up with my cardio. And plan to pose at night.

Barbell curl: 3 warms, 105/6 115/6
Dips: 2 warms, 4 chains/8,9,8
Rope curl: 2 warms, 55/10 60/9
Rope pressdown: 2 warms, 45/9 50/8
Con curl: 30/15 32/12
Bar ext: 55/15 60/13

30 min cardio