Chest and back workout:

New rep rotation and started off well. Hit my goal for the flat bench, going to do 3 sets of 4 reps for each the bench and squat days for the next three weeks.. I used my new lat pulldown bar. I recently bought a wide palm in handled bar. Wow, I could actually feel the difference. Really targeted just outside the scaps.

Flat bench: 3 warms, 175/8 205/6 225/4,4,5
Flat db fly: 2 warms, 55/9 60/9
Lat pulldown palm in bar: 2 warms, 140/6 150/6,7,7
bent over row: 2 warms, 185/9 195/10

upper ab work
10 min cardio cooldown