Bravo, I made it to the gym again. That is two days of gym, one day of Atkins, I might just be back into the swing of things again.

I did chest/shoulders
Chest/Shoulders

Chest/Shoulders:

Benchpress
Warmup 70 lbs
Set 1 170 lbs
Set 2-4 190 lbs

Flies
Set 1-4 110 lbs

Military
Warmup 50 lbs
Set 1-4 90 lbs

Seated Delt
Warmup: ? lbs
Set 1-4: ? lbs

Tri extensions
Warmup 60 lbs
Set 1 120 lbs
Set 2-3: 110 lbs
Set 4: 100 lbs

Pushdowns:
I am saddened to report that my new gym doesn't have this machine at all. I am going to have to do dips instead. Bleh!