Missed posting last night; heres the workout. FYI did my cardio tonight, although only 35 minutes/300 cal.

last nights workout:

Bent rows - 12x135, 10x205 for 3 sets, 1 set of 8 135
seated dumbell curls - 2 sets with 40s, 10 and 8, 2 sets of 12 with 30
seated cable rows - 3 sets 180, 12, 10, 7
incline dumbell curls - 55s - 3 sets, 9, 10, 7
incline row - 100 - 2 sets, 10 and 9
5 second negative dumbell curls, 30's, 7 reps and 5 reps
reverse flys, 100, 2 sets, 15 and 12
finished with seated cable curls with 25's, no rest and repped until failure. did not count but it was around 40 reps for each arm