Chest: did one set shoulder warm up 45x15 95x12 as chest warm up. Working sets for flat bench 135x10 155x10 165x10
Incline 135x10 155x8
Incline flies 20x10 30x10 35x10

Shoulders barbell press(note: I do not have a bench that turns into a sh press bench..I have a frame that the bar rests on it converts into a squat rack. Result is that I have to sit on the bench with now real back suport so my press lbs will be low until I build up the core muscles to help this)......45x10 55x10 85x4 75x4
side dumbell raises 20x10 25x10 superset with rear delt same weight.
Shrugs: 205x10 225x10 245x10 265x10...note: the bar has to be loaded on the floor, then deadlifted up so I can do shrugs....anyone know if doing heavy dumbell shrugs one arm at a time is ok?
Cardio fast walk 2.3 miles 19 mins 45 sec.

Highlights: I managed to hit not only a good workout, but also hit my cardio...now for diet.

Lowlights: I have lost about 40% of my strength for most exercises....that sucks!

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