Bench Press + Three Quarter Bench and Dips

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads
C.) 3x4min Shadow box/:30 Dip bar walk

Results
A.) Comp
B.) Comp
C.) Comp

Afternoon 

Warm up
A.) 1x10 Bench press

Work
A.) 3x8-12 Bench press
B.) 3x5 75% Bench press
C.) 3x8-12 Dips
D.) 3x8 DB fly - superset w/ME push-pull bench
E.) 3xME Cable cross
F.) 5min Ab medley

Results
A.) 185lbs - 10/9 205lbs - 9
B.) 225lbs
C.) 10/9/7
D.) 40lbs/40lbs/55lbs - 10/10/10
E.) 100lbs/110lbs/120lbs
F.) Comp

Evening

Work
A.) -

Results
A.) -

Notes:
Another fine chest blow up courtesy of Joe.