Well i just got done working out, and its about 2 am here....i am a procrastinator.... sue me;)  but on the bright side it was a really good workout. I did shoulders, biceps, and trics, then to top it all off i threw on some ab workouts, no fun=P but its worth it to get abs, no doubt;) I've been focusing on higher reps on bench to tone my chest a tad more, but Ive definitely noticed a decrease in strength cause of it:/

Anyway, heres a few things i incorperated into my workout today.

When benching i warmed up and then started with what i could do 10 times with no help. Then i decreased the weight each set so i could still hit my goal of 10 reps. Alot of people like to start at a low weight, and increase it each set. I've found its more effective to start with as much weight as you can (mind you while still hitting my desired rep count)  It adds more bulk to your chest because you're using 100% of your muscle.

instead of just doing crunches or sit ups i did more full body ab exercises, to get abs you really have to incorporate all your stomach muscles. With this in mind i did bicycles, throw downs, scissors and leg ups. and it must be working cause my abs are killing me=P


Well time to get some rest and recover,
Thanks!
Christian