Arms and shit...........

Speed CG Press: 

Bar/ 30

135/10

185/5

225/ 8x3 (3 sec negative, 30 secs between sets) 

Rack lockouts

135/10

185/5

225/5

245/5

CG Dumbbell press

45/15

60/10,10

70/8

Extensions:

75/10

125/6,8

Hit mount biceptius with some curls

Done.