I haven't lifted in about six months but I'm started back today. Hopefully this will help keep me motivated.

Back
pulldowns 1st set 120x15 2nd set 130x12 3rd 140x10
pullbacks " " 100x15 110x12 120x10
one arm row 40x14 40 x15
back extensions bodyweughtx15 bodyweight x 15
Biceps
one arm curl 20x15 25x12
barbell curl barbellx15 5'sx12
hammer curls 20'x15 25x12

and that is it I am currently taking eca three times a day and PowerfFull and it seems with the powerFull the eca doesn't work as well. anyways this is my first day back and I'm weak as hell. Kinda depressing.