Fri., 7/12/13, Push

Today was all the pushing muscles of the upper body. I didn't do too much volume for each muscle and didn't really have a set # of sets, exercises or reps- I just went by feel. It was a good workout:

cable fly bent over for upper chest: 30-20; 40-15; 50-15; 60-15; 70-12; 80-12; 90-12
incline smith press: 90-12; 180-7
incline dumbbell press with a hammer grip: 50's-12; 70's-9
machine fly: 150-12; 200-?
seated smith shoulder press: 50-10; 100-10; 150-4
seated laterals: 15's-15; 20's-15,12,?,8
cable rears: 5 sets changing the settings each set
pushdown: 80-30; 120-15; 160-10; 200-6; 240-6
seated triceps extension: 110-10
lying triceps extension: 110-6