Chest and tricep
225x3 same as last 4 weeks Go .
230x3+5 lbs. 3 min rest between sets(pr for weight , never even a single at 230)
Incline bench press
165x10+5 lbs2 min rest on sets
Body weight chest dips235 lbs dressed
12,12,10. 60 seconds rest
Cable chest fly single hand each side
10x12 x2 long negatives
Decline bench tricep extension( rippetoe style)
70 lb x 15,12,10
Reverse grip single arm tricep push down
10 lbs x 12x3 sets. Slow negatives
My cable weight seems light weight but my lat tower is smooth but makes weight feel heavier then it is.
Over all very happy since I have not lifted heavy for a month.