Chest(still approaching from a quality aspect, lots of supersets, stretching inbetween each set, and static strips and drop sets)

Decline benches supersetted with parallel bar dips
(warmup)....135x10,135x6,185x5
Sets....225x6,225x3,225x4, last set a drop set/65x9,65x6,65x6, last set to failure with no weight..

Heavy dumbbell inclines supersetted with light dumbbell inclines
(warmup)...65x5
Sets...65x6,75x4,75x3/30x10,30x10,30x9

Flat dumbbell benches
(warmup)...70x5
Sets....85x4,90x4,95x3, one burnout set with 50 with no rest

Pullover flies
Sets....35x8,35x6,30x8

Seated chest press, one drop set to exhaustion(didn't take long!)
Sets....


Abs

Upper pulley crunches(on the sets of 10, I was really slow and concentrated, holding each rep for a couple counts, the last high rep set was basically a superset, no rest from the previous 10 reps)
50x120,10x160x10x160,10x160,50x100

Lying leg raises
10x10,8x10

Great workout, really pumped, both chest and abs.

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