Alright got onto the gym so time to get back on track
Sat--Gym
Chest
Decline hammer
5 x 270 (5 sets not reps)
Smith Incline
4 x 180
Shoulders
Smith press
5 x 160
Machine press
4 x 130
Tri's
Dip Mach
4 x 160
Rope Pull Downs
4 x 130
Cardio today
3 mile walk, 10 min on bike, and 10 min on threadmill
Good workout shouldnt have anything else to get in way of training, planning on upping cardio a bit more then in the past. Here is my place of future employment
http://www.youtube.com/watch?v=mhFdkC2zPMc