Not the best week but I can say that I didn't gain any weight and my waist is the same...227lbs and waist holding at 33.5, I may be able to get to that 32 in waist after all.
Incline Db Press 55 60 70 80 90 100 6 sets 12-12-8-6-6-6 reps
Mid Bar Press 110 130 150 170 190 5 sets 10-8-8-8-8 reps
Low Cable Cross 4 sets @ 20 reps @ 25 lbs
High Cable Cross 4 sets @ 20 reps @ 30 lbs
Chest Dip 3 sets @ 10 reps
Tri Bar Pressdown 3 sets@ 80 87.5 95 lbs @ 10 reps
Rope Pressdown 50 57.5 57.5 57.5 4 sets 10-8-8-8- reps
Cardio
HIIT
15 /45 intervals 15 sets
20 minutes
2 warmup
3 min cooldown
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