Got back this morning at 5am. Went to work. Then took a one hour nap before training.
Chest is still a little tender so I did a little different.
Decline bench 365 X 8
Incline smith 3+25 a side X8
Incline d flyes 100 X 12 , 120 X8
Pullovers 120 X10 for 2 sets
Lateral 75 X15 , 55 x12, 35 x12 down the rack
Standing press 225 x12 , 185 x15
Tri pushdowns and overhead ext
12 min of HIIT cardio