Chest and tris
incline chest press machine plate weighted
90*15
180*10
230*10
270*7- could have dont more but wanted to try to move up
290*3should not have done these this hurt my injured shoulder

over head tri extension dumbell
90*10
100*10 three sets I moved up to 125 last week but the shoulder was not feeling good after the incline chest press machine

bench machine(wide grip concentrating on making my chest burn)
100*15 four sets 3 second count up and down

flat bar push downs
90*10 two sets 4 second counts and a squeeze
90*8 two sets 4 second counts god these burn and a squeeze. i wanted to continue at ten reps but couldnt

pec deck
50*10 four sets 2 second counts and a squeeze

rope push down
40*12
30*12 and i left my tris were definately spent

feeling really good after my work outs right now.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah