Time Off, Computer Problems, My Re-Re-Start

It's been a while for me - training has been next to nothing, my computer took a dump; but, I'm here trying to get back at it. I've had a few days of cardio - but, nothing worth mentioning.

Here's how it went last night.

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Squats
-Bar X 20
-135 X 12
-225 X 10
-315 X 10
-315 X 8
-315 X 8

Leg Press
-550 X 10
-640 X 10
-640 X 10

Leg Extensions
-250 X 10
-250 X 8
-250 X 6

Stiff-Leg Deadlifts
-135 X 15
-135 X 15
-135 X 15

Leg Curls
-160 x 10
-160 X 9
-160 X 8

Stationary Bike
-Moderate Level - 15mins

First of all - it's been about 3 weeks since my last workout...it felt like 3 months! I'm sore as hell and I know tomorrow is going to be worse. Back to the grind, they say.

Goody