Large workout today. I think I needed to release a little energy from the disappointing game yesterday, and maybe the pizza I ate as well. :-/
Seated Cable Press superset with Pushups - 10 sets (15/15/12/12/10/10/8/8/6/6 and 10/10/10/10/10/10/10/10/10/10). Increase the weight on the cables every 2 sets.
Lying Dumbbell Flye - 4 sets (12/12/10/10).
Lying Dumbbell Pullover - 4 sets (12/12/10/10).
Incline Leverage Press - 4 sets (15/12/20/8).
Lying Dumbbell Tricep Extensions superset with Close Grip Incline Push-ups - 4 sets (15/15/12/12 and 15/15/15/15). I like to use a large dumbbell resting on its end on the floor for my incline push-ups. Place your hands on the top of the dumbbell and lower your chest down. You can also use your flat bench, but I like the angle of the dumbbell better. It puts your wrists in a position that favors the triceps.
Standing Rope Pulley Pushdowns - 5 sets (15/12/10/8/8).
Standing Rope Pulley Pushdowns Burnout - 1 large drop set. Start with your finishing weight on the previous exercise and drop 1 plate at a time using the following rep scheme (6/8/10/12/14/16/18/20).
After a protein shake I had some extra time for a half hour of cardio, but I kept it light and used the elliptical.