I've been lifting on and off for about twenty eight months. I started at a weight of around 130lbs at 5'11" and am now at about 170. I made the number one gymgoer mistake and pretty much ignored leg training, so if my numbers on leg day seem low, they are. I hurt my back hauling cement about 3 years ago and it still acts up from time to time, and i think i have either a tear or a seriously weak infraspinatus in my left shoulder (part of rotator cuff).
Anyway, on to the lifting:
Day 1 Chest/ Tri's
Flat DB Bench
80's x 6 (PR)
Upwards Cable flies (holding two low pulley cables and raising your hands to head level in front of your face)
Tricep Pushdown Machine
All in all, a pretty good workout. I'll post 3 more workouts, including tonights, once i get back from the gym.