Chest and Tri's:

Made few gains today from last workout, and did triceps dips for the first time in months! The holdback on the dips was from the shoulders hurting. Felt good.

Flat Db Press: 2 warms, 85/8 95/7,6 85/6
In Bar Press: 2 warms, 165/8,7 drop set
Flat Fly: 45/12 50/9 45/11
Rope Press: 2 warms, 42/9,8
Tricep Dips: 3 sets to failure
Upper ab work: 4 sets