Even on sauce, I maintain that a training session taken in isolation is essentially meaningless. We've all had days where we felt our Wheaties kick in and did something that others, if not necessarily all fellow Getbiggers
, would find impressive.
What really matters is progression. As such, I can't evaluate this workout without knowing if you'd improved upon your previous pec/arm session.
I don't know your split or how often you retrain each bodypart, but IMHO, you're doing a shitload of volume and would be better served to focus on perhaps two pec movements, perhaps alternating them on a workout by workout basis. E.g., Monday, do flat bench, but only two sets to near failure. Then do your fly motion, again for two sets to failure or close thereto. Then, Thurs. or Friday, train pecs again, only start out with DB inclines. Slow negatives and stretches are great, but work on getting sick strong on those. 2 sets of 6-10. A couple of sets of heavy weighted dips, again in the 6-10 range, will finish you off. The following week on, say, Tues. or Weds., you should be ready to nail pecs again with your flat benching. You should be stronger than even a couple of strict sets with 100 kilos for 8 reps.
Or, you could always adopt a Dorian-inspired routine. Training like the Dozzer and some of the earlier Mentzer routines gave me the most bang for my buck. And until someone reaches a certain special level of freakiness, as noted, I firmly believe in getting as stupid strong as possible in good form. The guys who generally caution you away from that are the ones who neglect rear delt and upper/middle back training. As a rule of thumb, for every hard set of pecs you do, do a hard set of face-pulls, bent-over cable raises and/or bent-over DB raises. Be sure to PROTRACT your shoulders while performing these exercises.
That'll help keep your shoulders healthy, and should help you get stronger on a steady basis. Keep slamming the protein and you'll grow too, dude.
