Warm-up

10 mins on Lifecycle (level 6 - avg. 80 rpm - 140 cals burned)
10 mins stretching

Weighed myself - 230 lbs

Back

Front pulldowns - Hammer Strength machine
90 (8)
180 (8)
270 (8)

Behind neck cable pulldowns
190 (8)
200 (8)
210 (7)

Seated rows - a little wider than normal grip
170 (8)
180 (8)
190 (8)

Biceps

Hammer curls - dumbbells - slow
30 (8)
35 (8)
40 (8)

Concentration curls
25 (8)
30 (8)
35 (8)

Barbell curls
65 (8)
75 (8)
85 (8)

Forearms

Tops - using preacher machine
35 (8)
40 (8)
45 (8)

Standing flat bar wrist curls - front, then back
135 (8)
145 (8)
155 (8)

Notes

As much as I state weight doesn't make much of a difference to me . . . I tried out the scale after I noticed someone fixing it. Low and behold, I was 3 lb lighter. 230 lbs!