This morning was Chest and Shoulders, pretty quick pace except for the Incline Bench Press. 30 Seconds rest Hammer Strength Wide Chest Press - WU 45x15, 90x10, 135x10, 170x4>315x6, 90x10, 90x10 - WOW Pecs were already thrashed that 170 per side kicked my ass! The rest was no picnic either! 90 seconds Barbell Incline Bench - 135x12, 155x8, 185x8, 195x8, 205x8, 215x6 - these were no lock out to keep tension on pecs and shoulders the entire time so tempo was a little slower on the negative maybe 1.5 seconds. I decided after the first set I needed a full 90 if I was to handle any weight after the first exercise had thrashed me. 20 seconds rest after stretches - Life Fitness Chest Press - 165x10, 150x10, 150x8 + 2 partials, 145x7 + 3 partials - Pecs were just on fire and looking huge had the machine set so at the bottom it was stretching me out every rep and paused for a second there to feel the pain. These were immediately followed by Resistance band Over and Back chest stretches, 10 stretches between every set. Video below to see what I am talking about.
Video Link: http://youtu.be/vI5Fy-jIVH0 30 Seconds rest for the rest of the workout Ultra Wide Grip Dips to failure - 17, 12 - Man I have not done these in a long time major pectoral stretch and activation! Incline Cable Crossovers 90x13, 70x12 - Holy Crap my chest was looking huge after this! DB Partial Side Raises 42.5x30, 45x25, 47.5x20, 50x15 - done with head up to activate the medial delts more. Had a massive shoulder pump by the time I was done here. Smith Machine Ultra Wide Grip Upright Rows - 50x20, 60x15, 70x12, 80x10 - Done slightly bent over to get rear delts involved, raised bar until it hit bottom of rib cage and arms were at 90 degrees. Rear Delt Destroyers 42.5x60, > 20x30 > 10x10 with 2 second hold at top - By this time I was done, had been hitting it for 45-50 minutes.