Well! It seems like I've been having quite a few interferences with my workouts. The knee, and then a really bad cold. I am now back in action.

Biceps
Dumbell curls: 3 x 6 @ 20 lbs/arm
Barbell curls: 3 x 6/8/8 @ 35/45/45 lbs
Preacher curls: 3 x 10/10/6 @ 20/20/30 lbs

Triceps
Bent over one arm kickbacks: 3 x 10 @ 12lbs/arm
Cable push downs: 3 x 10 @ 30 lbs
Overhead presses: 3 x 10/10/8 @ 30 lbs

50 minutes cross trainer
10 minutes walking on treadmill