Routine B
Arms

Cable curls/warm3X70 working/3X175, 175, 185/90 reps9,10,7/15
Tri dips/warm1X working3X70, 80, 90 reps11,11,10
Seated DB curl(ss)/working3X45 reps10,10,10
Seated overhead DB tri ext(ss)/working3X65,70,75 reps12,12,12

felt pretty good tonight and crushed my stick arms did 15 mins incline walk too