You have no idea how to work out. It's not your fault, you haven't been educated enough. Don't take it personally, it's just the truth. I know that you have been lifting for 10 years but that doesn't mean that you have any clue about training. Here is my point, Too many times we are trying the newest exercises in Mens Health. We buy Muscle & Fitness magazine because we want a bigger chest in 8 weeks. The truth is that most people haven't even mastered basic, proven strength training methods and yet they are trying advance drills. Here it Comes....and the catch line is Keep it Simple Stupid!
http://www.buddhasport.com/community/workoutsfordummies