Chest Day

5 sets of Ball Slams
5 sets of 50 jail house dips
5 sets of Incline Presses 105lbs X 6 reps

BP-Barbell
5 sets of 265lbs X 8 reps
2 sets of 315lbs X 4 reps
2 sets of 365lbs X 1 rep
3 sets of 225lbs X 15reps

5 sets of 265lbs X 5 reps tricep press.

Lots of volume but you have to do this to shock chest to next level.

5 sets of Chinups X 7 reps
5 sets of tricep pull downs
5 sets of hammer strength bicep preacher curl.

C2 Intervals 5 X 1:40 X 500M 4X 1:35 X 200M

30 Min Stairmaster