Morning cardio: 30 min, 15 sprints

Arms workout:

Still in awe how my strength and energy is up. Sure, its relative, but weighing 150 and moving this weight is not bad compared to two year back.
Maybe I still carrying too much body fat? LOL Time will tell.

Barbell curl: 2 warms, 115/6 135/5 drop set
Dips: 2 warms, 70/6,5,6 drop set
Rope curl: 2 warms, 65/10 70/10
Rope pressdown: 2 warms, 50/9 55/9
Con curl: 35/13,10
1 arm db ext: 25/12,10

Posing for 15 minutes.