Saturday Chest Tris and Intervals

HI ya!
Here it is:
13 min warm up on r-bike
2 sets chest press warm up
1 set flat bench flys 25'sx 12

Bench
45x20
95x20
135x6x3
Hammer Flat bench
90x10x2

Cable flys
2 rounds of this 3 exercise superset/circuit:
1-30#togetherx10
2-30#singlesx10
3-bench knee ups
25 straight/10right/10left

Then- 1 more set
30x10 singles

Tricep push downs one arm at a time
30x10
40x10x2

Tricep extension machine
50x10x2
assisted dips 80# assist slow (rehab)x12

ABS
hanging sit ups
25,16
roman chair knee ups
30,20

Then the intervals
warm up on the elliptical 5 min
stair mill total of 14 min.
3 hard mins at 10
1 hard min at 12
2 hard mins at 14
1.5 hard min at 14
recovery most at 8, some at 10

I was dying!

Eats are tons!!
So far at 2pm
3P
4C
2F
gobs of water....

NOW I will shower and then WORK and then we are going to Wal Mart for some fun- NOT!
-M