Thanks Sharla, ill check that out when i get a chance. I appreciate your help.

2 days back at a semi normal position at work and my back feels sore but ok. My groin and hamstrings have felt very tight though and ive felt some pulling in my groin a few times which worries me.

After work training session.
Thursday November 13/08
Upper (Max)
Bench Press...............4 sets (only last set is to failure)
Incline Bench Press.....3 sets
Seated Rows..............3 sets
Bent Over Raise..........2 sets
Crunches...................2 sets