i'll put a pic up later mate!

Right had enough, back on the 8 x 8 program as from today!

Chest and Biceps:
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8

Biceps
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Great to be back on this one,
bloody shattered now though!!! Great workout, well pumped!

Shoulders and Triceps:

Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Bench Dips 8 x 8
Kneeling rope extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

This program is an absolute killer, love it!!!

Back today and it bloody finished me!!!

Back:
Partial Deadlifts 8 x 8
T-bar rows 8 x 8
Wide grip pulldowns 8 x 8

That was it couldn't do any more, absolutely fried!
I don't think my back has ever felt so full!

Nice man! I may try 5 x 8 but ide guess ide need to lower the weight compared to doing 3 x 8

yes mate, you lower the weight to 50 or 60% of what you normally lift,
warning: its brutal!!!

Quads:

Squats 8 x 8
Leg press 8 x 8
Leg exstension 8 x 8

Hams and calves tomoz!

Hams:

Stiff legged deadlift 8 x 8
Seated leg curls 8 x 8

did the trick!

Chest:

Cable crossovers 8 x 8
Bench press to neck: 4 x 8, 2 x 7, 1 x 6, 1 x 5
Pec deck: 8 x 8
V bar dips 4 X 8

job done!

Hows the 8 x 8 going? Bench Press to neck? Doesn't that mess your shoulders about?