Chest/Calves

Weight: 178.2

Incline Press (shoulder hurting a bit-used sub maximal weights)
50 x 12
70 x 10
90 x 8
Work sets
105 x 8 help on last one. Strong set.
105 x 6
90 x 6

180 sec rest or less between all sets

Ring flys/press
BW x 10 each straight through
BW x 10 each (6+4)
BW x 10 each (7+3)
120 sec between sets.

Ab flyouts
3 x 6 yucky

Flat Bench DB Press
60 x 6
60 x 8 Controlled throughout.
60 x 7 tough set

Push-up burnout set (120 sec rest after last set)
BW x 16 wowzers. 16 push-ups have never been so hard. Or ugly.

Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets @ 6:18 for all 3 sets

Donkey machine (top step)
140 x 12 neutral foot placement
140 x 12 inward pointing
140 x 12 outward pointing