Routine A
Chest and arms

Flat bar press/warms3X135 working3X255x2,255/225 reps4,5,4/4
Slight In Db press/warms1X45 working3X95,100,110 reps10,9,8
In Db fly/warms1X25 working2X35,40 reps15,14
Cable curls/warms2X75 working2X175,175/70 reps9,9/15
Rope pressdown/warms2X70,75 working2X130,130/70 reps12,10/12
Hammer curl(ss)/working3X45, reps12,10,10
Dips(ss)/working3X failure

flat bar press kicked my butt again couldn't mustard much power
felt strong and had the power once i got on the In DB, had a good
feel with the arms, did 10 mins incline walk too