Chest/Arms and Macros

Workout
only working sets

Bench Press - 190 x 6, 195 x 5, 195 x 5, 195 x 5
Incline Db Press - 75 x 8, 75 x 9, 75 x 9
Incline Db Flyes - 50 x 11, 50 x 12
Cable Curls - 90 x 10, 90 x 10
Rope Pressdowns - 110 x 12, 110 x 12
Hammer Curls ss - 30 x 12, 30 x 12, 35 x 10
with Dips - BW x failure, BW x failure, BW x failure (failure was generally 8-10)

I usually do heavy weighted dips as a chest exercise so to use it as a tricep exercise was difficult like hell since my body is always trying to lean forward and my elbows are trying to flair out. Keeping my elbows tight is putting alot of strain on my shoulders yet i could really feel the focus on the triceps as well.

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Diet

Calories: 2,749, Protein: 233g, Carbs: 277g, Fats: 84g

Weekly Weigh in: 171 pounds