I write down my daily workouts in a notebook and wanted to share , maybe some one wants to do this or will find it helpful. I will post more if anyone wants me to. This was during pct of my last cycle. I dont recommed it for people who are not atleast intermediate, dont want anyone to get hurt. ur all welcome to critique it or look at it...

status were
230lb
bf= 8%

Warm up

15 min elliptical (heart rate avg 150)

Chest

Warm up sets

• Flat bench press
  12 reps of 225lb (30 sec rest)
  12 reps of 245lb (30 sec rest)

Superdrop set of the flat bench and the flat dumbbell press

• Flat bench press
  12 reps of 295lb (10 sec rest)
  8 reps of 275lb (10 sec rest)
• Flat dumb bell press
  8 reps of 90lb dumbbell (10 sec rest)
  6 reps of 60lb dumbbell (3 min rest)

Drop set

• Flat bench press
  8 reps 315lb (10 sec rest)
  6 reps 295lb (10 sec rest)
  3 reps 275lb (10 sec rest)
  4 reps 225lb (3 min rest)

5 reps 330lb (30 sec rest)
3 reps 330lb (1 min rest)
7 reps 295lb (30 sec rest)

Negatives (count to 10 while bringing the bar to your chest slowly then explode up fast, do till u max out on reps)
8 reps 225lb (1 min rest)

• Flat Dumbbell press
  8 reps of 100lb (1 min rest)
  8 reps of 100lb (1 min rest)
  6 reps of 120lb (1 min rest)
  8 reps of 100lb (1 min rest)
  8 reps of 90lb ( 3 min rest)

Super drop set with the incline bench and incline dumbbell press

• incline bench press
  12 reps of 245lb (10 sec rest)
  8 reps of 225lb (10 sec rest)
• incline dumb bell press
  8 reps of 90lb dumbbell (10 sec rest)
  6 reps of 60lb dumbbell (3 min rest)

12 reps 245lb (30 sec rest)
12 reps 245lb (30 sec rest)
10 reps 245lb (30 sec rest)
8 reps 245lb (30 sec rest)
4 reps 275lb (1 min rest)

drop set

• Decline bench press
  8 reps 315lb (10 sec rest)
  6 reps 295lb (10 sec rest)
  4 reps 275lb (10 sec rest)
  4 reps 225lb (3 min rest)

6 reps 315lb (30 sec rest)
6 reps 315lb (30 sec rest)
8 reps 295lb (4 min rest)

Push ups to failure (33 push ups)

• cable flyes
  12 reps 220lb x 6 sets

• Dumbbell flyes
  45lb 12 reps x 6 sets

• Random ab exercises

cool down cardio

35 min elliptical (heart rate avg 135)