Work Out 1 (Chest and Back)

Flat Barbell Bench
W) 4 x 95 lbs.
1) 5 x 135 lbs.
2) 10 x 115 lbs (use 120 lbs. next time)

Cable Flies
W) 6 x 30 lbs.
1) 10 x 50 lbs.
2) 7 x 50 lbs. (good weight)

Back Pull Downs
W) 6 X 50 lbs.
1) 10 X 70 lbs.
2) 10 X 70 lbs. (increase weight)

This is pretty much how the format is going to be with some additional notes and elaborations as I deem necessary.