Awesome workout today. Still got that cold hanging around so I decided to save HIIT for tomorrow, rather play it safe this time around. Insane pump and mind-muscle connection today, in the zone and rest was short. Set up the mid bar press in the squat rack, actually worked out pretty well, used the thick bar so lifts are probably 5 lbs heavier than listed. Haven't done gironda dips in awhile and loved the burn in the chest i get on those. Killed the triceps to finish off.
Incline DB - 45/12,55/12, 75/8, 80/6/6/6
Mid Bar Press - 135/10, 145/8/6/4
Gironda Dips - bodyweight/10/10/8
Rope Press downs - 110/10, 125/8/8, 130/8
Overhead Tricep Extensions w/ bar - 65/10/9/8
25 mins on treadmill @ 8.5% incline and 3.7 mph
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