Bench

Bench:
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1

Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2

Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15

Cable Crossovers:
35 x 15 x 4

Hammer Strength Shrug:
90 x 30 x 4

Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20

Lateral Shoulder Raise:
15 x 12 x 4

Bent-over shrug:
135 x 20 x 2

Tricep rope pull-aparts:
40 x 12 x 3

Dumbbell Curls:
20 x 12 x 3

I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.