Had some time off, and feel much better. I also seem to be quite a bit weaker It's only been a week off!!!

Upper Back, Chest & Abs

Forward leaning dips: 10,10,10,10
Flyes: 35x10,8,6 30x10 (had been doing 40 lb sets)
Decline wide pushups 10,7,5,7
Flat wide grip bench press: 110x10,4 90x8,8

One Arm Dumbell Row: 90x8,8 80x10 (had been doing 100lb)
Shrugs: 160x10,10,10
T-Bar rows: 140x10 165x10,10
Wide Grip Lat Pulldown: 90x10,10,10

Abs (only did two sets)
Crunch: 20,20
Reverse crunch w/ankle weights: 30,30
cross-over crunches: 20,20
Side bridges 75secx2
Ab roller extensions: 15,15

Didn't feel (and wasn't!) very strong at all, which kinda sucks. Still, it wasn't a bad workout. I didn't dread it, so that's an improvement! We'll see how things look next time I work these muscle groups - and I'll make it a point to have excellent nutrition beforehand, unlike today.