Push

Worked out with Simona today.

Bench Press - 4x10......165

Supersets
Cable Fly (low to high) - 3x10....22.5
Incline DB Bench Press - 3x10......50s

DB Skullcrusher - 3x10....35s
Rope Pushdown - 3x10....42.5

5 Style Pushup - 3 sets of 2 cycles

Standing Arnold Press
25sx10
25sx8
25sx8
25sx8

Push

Took some days off from the gym to allow my body to recover, my back, more specifically my SI joint took the brunt of the volume.  I'm not sure what program I will go on to now, but felt like doing push today.

Bench Press
warm up
135x5
work sets - 4x8......185

Cable Crossover with hold - 3x10.....22.5

Superset
Lying Plate Squeeze - 3x8......10s
Incline DB Bench Press - 3x10.....50s

Arnold Press - 35sx8, 7, 7

Overhead Rope Extension - 3x10....42.5
Rope Pushdown - 3x10.....42.5

Was limited on time but that's okay for a first workout back.  The crossovers are a tad different than regular flies, it was fun and felt nice to be back.

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

Upper Body

Cable Bench
32.5x12
42.5x12
47.5x12

Cable Row - 3x12.....30

Arnold Press - 3x12.....25s

TRX Y's - 3x12

Supersets
Reverse Grip Pushdown - 52.5x10,10, 10
Pushdown - 52.5x10, 8, 8

Incline Curls - 3x6.....25s
Hammer Grip Incline Curls - 3x6.....25s

Plate Hold - 35s for max time

Rock Climbing Pullups - 10, 8, 8

Going to try and make more of an effort to work on my grip and finger strength.  The plate holds were with a 35 pound bumper, no groove so it was tough for me.  The rock pullups were cool, back and arms were fine, it was all fingers.