I usually only do cardio on the weekends, but I had a refeed last night and have some things going on this week that are going to alter my training days, so in order to take advantage of all the glycogen storage I moved my workout up a day.
Incline dumbbell fly (4) warm up sets
Incline bench press (4) feeder sets, 275 lbs x 14/7/3 (15 breath rest pause between working sets. There is a huge difference when I am carb depleted and when I am full when it comes to pressing endurance. Usually, my second set of the rest pause would be around 5.)
Landmine press (2) feeder sets, (3) 45's x 25 (This felt a lot better than last week when I was trying to find the right weight to use.)
Chest stretch 60 seconds (Just a modified suspended wide push up position.)
Bar chins (4) feeder sets, BW + 45 lbs x 15/7/6 (15 breath rest pause between working sets.)
Dumbbell military press (3) feeder sets, 60 lbs + 30-60 lbs band x 20/8/6 (15 breath rest pause between working sets.)
Band rear delt fly (4) straight sets of 25
Reverse grip barbell row (3) feeder sets, 305 lbs x 21
Hanging pull up stretch 60 seconds
Hands behind the back shoulder stretch 60 seconds
Band cross body shoulder stretch 60 seconds