Update. Yesterday I went in and warmed up with 135 bench 15xs. Upped it to 185 10xs. Hit165 x10x3= 30. 155x18 1 set. 145x10, 135xs10. Moved onto dumbbell press, 45,50,55 all sets of 10 tried 60, only hit 2. Moved onto cable, chest. My point is that in 3 days I went up a crazy ass amount of weight! Didnt have anyone to spot me or would have gone for more. By next week sat ill be at 205. Bringing my bro so I can get the ammount that I can get with a push. I went on do do 3 more exercises, chest. Jogged in place between sets and did 10 min on treadmill b4 I started. Ill be posting more later friends!