Today's Stats:
212 lbs 25% BF
Arms a little later

Edit: Did them. Didn't feel like it, but got it done.

Circuit 1
21s 25, 25,25. You really can't use a lot of weight on this because your biceps are under tension for a long time.
Bench Press 130x10,10,10 - used the big plates!

Circuit 2
Hammer Curls 20x10,10,10
Skull Crushers 55x10,10 50x10

Circuit 3
Cross-Face Extensions 20x10,10,10
Dumbbell Curls 15x10 20x10,10

Circuit 4 (wrists)
Wrist Curls 20x10,10,10
Reverse Wrist Curls 10x10,10,10

Time and intensity
25 min, 139 BPM avg.