Upper Body

I was worried about being sore after those deadlifts on Thursday, boy was I was ever right.  Potentially the most sore I have ever been, makes touching my knees difficult.  It's no injury, but could easily turn into one if I trained the area, so no legs or deadlifts till this heals.

Superset
Incline DB Flies - 35x10, 40x10, 45x10, 50x7
Incline Neutral Grip Bench Press - 35x10, 40x8, 45x4, 50x3

Wide Grip Cable Row - 100x10, 120x10, 130x8, 130x7
Neutral Grip Pullups - 6, 5, 4, 4

Alternate Sets
Pushdowns - 40x20, 50x20, 60x20
Preacher Curls - 40x10, 50x10, 60x10

Fat Barbell Holds - 3 sets at 205

Felt good to be back at the gym.  That's the first time I've done any kind of bench press with dumbbells in a long time, using a pre-fatigue method so I can't go as heavy.  The elbow felt fine, the chest did not.  The back pairing burned like usual, the arm sets went well too I used the cables for the pushdowns this time which again is more about working my elbow than my triceps.  The barbell holds I used the thick bar making it harder, my finger seemed to get in the way less this time.