Today was Abs, Chest, Bi's and Tri's as follows:

All exercises done at a very moderate to slow tempo.

Inline crunches.................................................BW x 40
Knee-ups on bench.......................................2 sets of 20
Twisting crunches on ball................................1 set of 30

Flat bench press................190x5,190x5,195x5,195x5,185x4
Flyes on flat bench..............................................40x7x3
Incline dumbell bench press........................50x7,50x7,50x6

Alt. seated dumbell curls.......................................45x5x5
Superset:
Alt. Incline curls (very slow negative stretch)............35x6x2
Close grip pulldowns..........................................167.5x7x2

Weighted dips......................................................45x7x3
Skull crushers w/ez-curl bar....................................55x7x3
Triceps pushdowns w/rope........................................80x6
Triceps pushdowns w/slight v-handle underhand grip.....60x8
Triceps pushdowns w/slight v-handle overhand grip.......80x8
Triceps pushdowns w/slight v-handle underhand grip.....70x8

45 lb plate finger lifts.......................2 sets, 1 of 25, 1 of 20
Standing dumbell wrist curls......................................35x15
Seated wrist curl on leg...........................................25x20

Standing overhead dumbell triceps extensions.........35x8,35x7