Chest and shoulder workout:

Nothing to exciting, just nailed the reps and felt great.

Flat bench: 3 warms, 185/8 190/8,8,8
Slight in db press: 1 warm, 80/8,8,8
Seated side lateral: 2 warms, 35/9,9
Stand db press: 2 warms, 45/10,11

upper abs 100 reps

10 min cooldown.