tonight was chest/tris:

15 min recumbant bike
10 min target stretching

flat bench press
135 lbs X 12
185 lbs X 10
205 lbs X 10
225 lbs X 10 X 2 sets

dips
BW X 9 X 4 sets

cable flyes
60 lbs each side X 12
70 lbs X 12
80 lbs X 12
90 lbs X 12

tricep pressdown -rope
40 lbs X 12 X 4 sets

single calf raises
BW X 12 X 4sets for each side

straight bar tricep pressdown
60 lbs X 12 X 4 sets

power bench press
135 lbs X 12 X 4 sets

done!