Little update from ya boy.
( sorry guys - got distracted and was being killed so I didn't have time to catch my breath and log the whole workout )
Chest shoulder bi tri -
( rotator cuff warmup )
Warmup ( 2 sets )
Cable push down x8
Rear delt fly x12
Cable chest press x10
Cable rope curl x10
Incline barbell press: 6x15,8,5,3,3,8
95x15 135x8 185x5 205x3 205x3 185x8
Pec Dec Fly: 5x12,10,10,8,20
151x12 188x10 213x10 238x8 151x15
SS1: db hanging curl 4x12,12,8,8
35x10 35x10 40x6 40x6
SS1: tricep pushdown 4x12,12,8,8
79x15 116x15 154x8 166x4
SS1: db lateral raise 4x15,15,12,12
20x20 20x15 25x12 35x8
Cable incline chest press: 5x15,8,8,10,6
45x20 60x8 60x8 52.5x10 45x15
SS2: hammer db curl 4x8,8,8,8
25x8 35x8 40x8
SS2: tricep db extension 4x15,10,8,6
50x15 65x12
SS2: standing hex press 4x20,15,15,12
45x20
SS3: Cable fly variation 7x10,10,8,8,8,8,8
SS3: DB hammer curl 7x8,8,8,8,8,8,8
SS3: tricep Iso push 7x10,10,10,10,10,10,10
196lbs in this photo as of today.