Today was the start of my second time through my revised split. It was a pretty good one. Had to add a bit on the triceps workout to get the feeling I wanted. Chest went very well, first time in a few weeks now I have gone heavy on benches of any kind at the beginning to test out strength again, today was a more power workout type for chest. Felt pretty good.

Chest

Flat dumbbell bench
(warmup)...35x12,50x8,70x5
Sets....85x9,95x5,95x5,100x3,90x5

Decline flies(was supposed to do cables here, but no decline bench over there)
Sets....35x12,45x10,50x8

Decline barbell bench
Sets....225x4,185x6,155x9,245x1,245x2(stopped short on the first set of 245 doing only 1, wasn't sure my wife could help me. She said she could, so did it again for 2)

Hammer strength Iso lateral bench
Sets....180x5,180x3(really hold (isometric)each rep and resist the negative)

Hammer strength Iso lateral wide chest
Sets....180x10,270x4(really missed my weight on the first set)

Hammer strength Iso lateral incline
sets....90x10,140x4,180x2(and use isometric contraction till I thought it was going to push me through the seat)


Triceps

Seated hammer bar press(just plates)
Sets....40x8,40x6,30x10,40x6(really tried to stretch and resist on these)

Old School extensions(flat bench)
Sets....35x5,25x7,20x11,35x3

Decline close grip bench
Sets....185x3,185x3,185x3

Seated rope extensions
Sets...50x15,(80x6,60x2,50x2),(80x5,60x1,40x2),50x12

Seated dip machine
Sets....250x12,300x8

Really good workout, enjoyed my PWO shake!

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