Bis and delts
Standing curls Ez bar
75*10 four sets

Seated military press
70*10
90*10
90*10
100*8
100*8

Incline bench hammer curls
25*10
30*8 two sets
35*8

Arnold press
25*10
30*10
35*10
40*8

Bent-over lateral raises
20*15 three sets
15*15

Superset

Concentration curls
20*10 three sets

Curl machine
40*15 three sets
30*15

That was a pretty good work out I felt pretty beat at the end which seems to be the goal for me lol.

Haven't logged it but Ive been eating the pretty regular and in line with previous posts (shake, sandwiches, pasta with meat, and dinner consisting of meat milk and pasta or tortillas and burritos.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah