C4W1D5 - CBS

First Chest/Back Superset + Shoulders workout (CBS) of the challenge. Unlike previous challenges I am going to log each workout so I can make more progress and change things up every 4 weeks. Is it a good or bad idea to get in a sauna or hot tub right after strength training? I increased weights on everything except shoulder compared to last Friday, my practice warm-up workout.

Barbell bent-over row
Barbell bench press - Ellen Spotted me :)
6 reps 90 secs rest
set 1-2 90/90
set 3-4 100/110

Dumbbell flies
Dumbell seated rear lateral raises
10 reps 60 secs rest
set 1-2 35/35 ea hand
set 3 40/35 ea hand
set 4 40/40 ea hand

Cable Lat Pulldowns
Cable Decline Press (chest press set 1)
15 reps 30 secs rest
set 1: 125/125
set 2: 125/70
set 3: 125/70
set 4: 120/60

Dumbbell Side Raises
Dumbbell Front Raises
6 reps each 45 secs rest
Sets 1-4 20lbs each hand

Dumbbell shrug (1 set)
55lbs each hand

Burnouts: working till failure (1 set each)
Cable chest press 120 lbs 25 reps
Cable seat row 100lbs 25 reps
Cable side raises 50 lbs 20 reps

Total Volume: 36,720 (6.4% increase from warm up week)