Chest

Decline barbell benches
(warmup)...135x10,185x6
Sets....230x5,230x4(got mad at myself here),240x4,250x2

Weighted parallel bar dips
Sets....70x10,80x9,80x9

Superset Incline dumbbell heavy with incline dumbbell light(first 2 sets only)
(warmup)...55x8
Sets....70x7,75x4,75x3/35x10,40x8

Flat dumbbell benches(here is where I picked it up!)
(warmup)....70x5
Sets...85x5,95x3,100x3,100x3(was very happy to still be able to do 100's considering calorie restricted diet I am on!)

Seated chest press(these are to burn out the chest with solid heavy no cheat movements)
Sets....260x4,

Pullover flies
Sets...35x5

Flat bench flies
Sets....45x9,45x9


Abs
Seated ab press machine
Sets...90x40,150x15

Superset upper pulley cable crunches with swiss ball crunches using 25 lb. plate..great superset, really got the abs burning.
Sets...160x15,160x15/25x15,25x15

lying leg raises with 10 lb. weight
2 sets of 10

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