Chest and triceps: 

Moving on nicely and even though I may have started high on the 531 for bench, still got it done.

Nice tempo and pump.  Tomorrow looks to be a rest day and then back at it Sunday.

Flat bench: 4 warms, 205/3 220/3 230/3,5

Chest dips: 2 warms, 3chains/10,9

Slight in db press: 75/10,9 65/10,11 drop set

Db fly: 40/15,15

Tri pressdown: 2 warms, 72/10,10

Db ext: 30/8 25/9 20/12,12

1 arm press: 15x2

Ab work

10 min hitt, 4 sprints