I love it...arm day again!

Dumbbell Preacher Curl (ss)
25x12; 25x10; 27.5x10
Twisting Dumbbell Kickback (ss)
20x12; 30x10; 30x10

Twisting Dumbbell Curl (ss)
27.5x12; 30x10; 35x8
Dips (ss)
160x12; 140x10; 120x10

Bent leg crunch (ss)
12; 12; 12
Hanging knee raise (ss)
10; 10; 10

Treadmill for 25 minutes.  1.49 miles with heart rate of 146 max and 133 average.