Chest and back workout:

Another step closer with gains across the board. Happy with the progress, but I need to thank "food" also. Pump was on. For the next weeks heavy I will only make a 5 pound increase. Starting to feel it a bit in the shoudlers.

Flat bench: 3 warms, 205/6 235/4,4,5
Flat db fly: 2 warms, 60/8,9
Lat pulldown palm in grip: 3 warms, 155/8,8,7
Bent over row: 2 wamrs, 195/8 205/8

upper ab work
10 min cardio cooldown.

Note: I did 30 min cardio on Sunday!