So I just got back from gym I warmed up with the eliptical did 30 min light treading burned 300 calories. Then to my lift

1st exercies ( 4 sets each)
Bench press last set 235 lbs (this is one of my goals to reach 300 lbs by february)
I superset it with barbell rows and used max of 225 for it. 2 sets had to drop down to 9 reps

2nd exercises ( 3 sets each)
Incline bench press
and Lat pulldown

3rd exercises (3 set each)
decline bench press
and upright lift (I think that's what it's called)

4th exercise (4 set)
pullover for the chest

5th exercise (4 set)
I learned from pt, so not sure of the correct name. I sit at an incline bench with my chest hugging the seat and lift my arms up kinda like a y symbol. It was to strengthen back shoulder muscles.

After that went on eliptical hard for 20 min and burned 275 calories.

Coco I hope you view this thread