Speed Bench Press

The best control I've displayed so far. All my set ups seemed nice and tight and the bar seemed to fly off my chest.

Speed Bench Press - warm ups, 12 sets/3 reps/205lbs.
Inclined Dumbbell Press - 3 sets/10 reps/85lbs.
Pull Up Negatives - 4 sets/6 reps/ my fat ass (308lbs).
OH Dumbbell Triceps Extension - 3 sets/10 reps/45lbs.
Fat Bar Barbell Curls - 3 sets/10 reps/90lbs.
Dumbbell Side Laterals - 2 sets/10 reps/25lbs.

After the second set of pull up negs my outer lats really started to hurt. I managed to finish the sets but just barely. The fat bar curls really hit the biceps and not so much my fore arms as a conventional bar does. I'll continue to use these for a bit. Would you believe the whole work out took only 1hr to finish? Almost a cardio work out at that pace.

Snowdaddy