triceps:

pushdowns- 7 sets of 70lbs light (nursing elbow pain)

tri dips machine- 90,120,150, 150 150 all 12 reps
rope overhead- 50-60, 80, 70 al 12 reps
tri press 100 for 3 sets

BIC:

cable bic- 50,90, 100, 100 all for 10 reps last set drop to 80, 60 for 8 reps each
dumb curls seated, 20, 30, 30, drop to 25, 15 for 8 reps

stairs 20 mins HIIT... DONE!

feeling a little funny today... maybe just tired.. legs tomorrow.,.
yeah baby...