Chest and back:

Last round of doing the 3 by 4's and steamed rolled right through it.
I am thinking in a month to single out at 285, and then in few months to 305.
Energy was high, and can say I am looking forward to more volume next month.

Flat bench: 3 warms, 185/8 215/6 240/4 245/4,4
Flat fly: 2 warms, 60/9 65/8
Lat pulldown palm in: 3 warms, 160/7 170/7,7
Bent over row: 2 warms, 205/8 215/7

upper ab work

10 min cardio cooldown