thanks chaps, will take all this into account

did chest and tris last nite

CHEST
bench press
incline press
decline press
dumbell flys
pec deck

TRIS
close grip bench
dumbell tricep curls (?) behind my neck
tricep pulldown machine
barbell tricep curls (?) lying on my back, arms straight in the air. then bending my elbows and bringing the weight down past the top of my head then return to the top

3 sets of each, 8-12 reps (as i was going mainly for form and finding a suitable weight. can always increase the weight/decrease the reps later)

feeling it today but i'm hoping that's a good thing

cheers, chris