Routine A
Chest and arms

Flat bar press/warms3X135x2,155 working3X255,265,275/225 reps8,5,4/5
Slight In Db press/warms1X45 working3X90,95,100 reps10,10,8
In Db fly/warms1X25 working2X35 reps15
Cable curls/warms2X75 working2X175,175 reps9,9
Rope pressdown/warms2X70,80 working2X130,130/75 reps10,10/11
Hammer curl(ss)/working3X45, reps12,
Dips(ss)/working3X failure

pretty solid workout tonight a little sluggish on the flat
bar press but got in the groove after that did 10 mins
incline walk too