Chest/Biceps and Cardio

Workout
only working sets (x) rest/pause sets

BB Bench Press - 185 x 8, 205 x 5, 205 x 5, 155 x failure
Converging Incline Press - 3pps x 6(2)(2), 3pps x 6(2)(1), 2pps x 10 drop to 1pps x 8
Dips - BW x 15, BW x 12, BW x 12
Incline Flyes - 40 x 12, 40 x 11
Pec Dec - 90 x 12, 90 x 12
Single Arm Cable Curls - 50 x 8, 50 x 9, 50 x 8
Machine Single Arm Preacher Curls - 60 x 8, 60 x 9, 60 x 8 drop 40 x 12 drop 20 x failure

Cardio - 40 minutes treadmill

Feeling really good today. Switched up the workout. Did some extreme stretching for chest and biceps after each workout. For chest i held some 50lbs dumbbells in a fly position while lying for 1 minute. For biceps i went over to the smith machine and set the bar to shoulder height while i was standing. Then i faced away from the bar and reached back and grabbed the bar with my palms facing up. Then i slowly started to walk away from the bar until i was on my heels and started to bend my knees slowly. This absolutely destroyed me...so so painful, felt great after though.