Chest(changed things a bit, started with declines)

Declines
(warmup)....135x15,185x6
Sets....230x4,230x3,230x3,230x4(had no spotter, felt weak today..still a bit burnt from yesterday I beilieve)

Inclines
Sets....70x6,75x4,75x4,,75x3(again no spotter)

Flat dumbbell benches
(warmup)...70x6
sets....85x4,95x2,95x2,100x3

Seated chest press
Sets....290x4,

Weighted dips
sets....80x6,80x6

Flat bench flies
sets....45x10,50x8


Abs

Upper cable pulley crunches
Sets....100x50,160x15,160x12,160x12,160x12,

Lying leg raises

3 sets with 10 lb. dumbbell

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