around all the good posts 2 nite forgot to add workout
chest
flat db press 55/65/75/60 all 10-12,,,75's lower rep trying to get 80/90's back still climbing on these

...
superset inc press with inc flyes ,,did higher version inc press and lowered bench for lower inc flye 165,175/185,,, 30/35/40on flyes
superset hammer lower seated press with cable crossovers 2 plates per side and some change x3 with cables 10 reps per superset..
finished 2 sets bodyweight dips 15 per set,,when i was hurt could do 0

,,,so 15 is great...
tris
seated extension machine x3 12 per set 115,125,140
pushdowns x3 130/140/145
seated dip machine x3 190/190/200
reverse grip pushdowns x3
abs crunch machine/hanging leg raises,,