Monday is chest day and because I have been away for weeks on vacation so I decided to kill my self

Flat bench barbell

135 x15

225 x15

235 x15

285 x15

130 for 5 sets of 20 100 reps baby

Incline hammer strength

236 x15

236 x15

236 x15

236 x15

146 for 5 sets of 20 which is 100 reps

t-bar row back pulls

135 x15

135 x15

135 x15

135 x15

45 for 5 sets of 20
triceps

Triceps cable pull-down

120 x15

120 x15

120 x15

120 x15

80 for 5 sets of 20 reps

Biceps

Preacher curl machine

110 x15

110 x15

110 x15

50 for 5 sets of 20 reps

Abs

Cable sit-ups

100 x400

Cable twists

20 x600

Cardio

Walked up three flights of stairs

Two miles on bike

Walked down three flights of stairs