Standard Warmup 

5 min row

40 arm raises

Set

3x

10/12/12 x DB incline bench 45/50/55    (I tried doing a 4th at 60 but i pulled a muscle in my thumb getting the weight up. it was weird.)

10 x DB Chest flys 22.5/25/27.5

10 x DB closed bench same 22.5/25/27.5

3x

10 x preacher curls 55

10 x OH standing press 70/80/90 (became push press on 90)

Cool down

ab set

roll out.  ankle finally feels better.