Took it easy today. Usually I do Tuesday/WED so i have plenty of time for recovery... but well missed a day and lets be serious my big big lifting say is Saturday/Sunday and last thing I wanted to do was be incredibly sore Sunday.

Today I did
4x10 Flat Bench + 1 drop set
5 sets of DB kick backs
10 sets of Tricep pushdowns using resistence band
10 sets of wide pullups
10 sets of light DB Curls

Friday I rest and heavy days Saturday / Sunday ---- CANT WAIT