Today was the fifth day of the Optimal Anabolics split routine.  I worked my chest and abdominals.  The workout itself was pretty tough and again, I felt an incredible pump in my chest muscles when I was done.

Incline DB flyes (ss)
20x12; 30x10; 35x14(f)
DB Press (ss)
40x12; 50x10; 55x8(f)

DB pullover (ss)
30x12; 35x10; 40x9(f)
Bench press (ss)
135x10; 135x8; 135x8(f)
[The weight was too high on the first set and that messed up my entire series on the bench press.]

Twisting crunch (ss)
12; 10; 8
Lying leg raise (ss)
12; 10; 8

This workout brought me very close to throwing up at one point.  I was extremely focused on squeezing the chest muscle, not locking out my arms at the top of any of the movements and making sure that I brought the muscle to failure.  The superset of DB flyes and DB press had my chest muscles on fire.  I can definitely vouch for the concept that the muscle must be worked in both directions, positive and negative motions. 

I really feel great after this week.  I find myself kind of bummed that I have to take 2 days off from lifting.  Monday can't come soon enough.