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Chest and triceps workout:

Even though feeling good going into the workout, the flat bench is catching up.
I will finish this 531 off and then modify things up to accommodate my body as I as lean out. Strength is good, just setting up under the barbell for heavier weight may play havoc on my rotators.

Flat bench: 4 warms, 205/5 220/5 230/3 235/3 185/10
In db press: 2 warms, 80/9,8,8
Flat db x reps: 65 x 2, 55 x 2
Rack push ups: 2 sets to failure.
Close tri pressdown: 2 warms 60/8,7 drop set
Lying bar ext: 50/10,9,8
Stand rope ext: 30/12,10,10
Ab work

12 min cooldown
25 min cardio 5 sprints