Chest/Arms/Abs and Macros

Workout
only working sets

Bench Press - 200 x 6, 205 x 5, 205 x 5, 210 x 4
Weighted Dips - BW + 102.5 lbs x 6, BW + 102.5 lbs x 6 (used a dip belt to hold the weight)
Incline Db Flyes - 50 x 11, 55 x 10, 55 x 10
Cable Curls - 100 x 10, 100 x 10
Pressdowns - 140 x 8, 140 x 8
Hammer Curls ss - 35 x 10, 35 x 10, 35 x 10
with Reverse Pressdowns - 110 x failure, 110 x failure, 110 x failure (failure was generally 8-10)
weighted decline crunches - 45lbs x 8 drop bw x failure (3 sets)

Simply an awesome workout. My bench has always been a weak point so i've been trying to get tips from powerlifters on technique which has really helped. Thing is, some of the techniques i learned in the bench press has also helped me in other lifts. A goal of mine in 2010 is a 250lbs bench, 400 lbs squat and 400 lbs deadlift for reps. It will be real hard but it is something I am working towards.

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Diet

Calories: 2,617, Protein: 227.8g, Carbs: 275.3g, Fats: 70.9g