Cardio: 30 minute jog, 200 yard swim (10 minutes)

Strength:
Wood chops: 3 x 10
Assisted pullups: 3 x 10
Seated lat pull downs: 3 x 10
Arm pull downs: 3 x 10
(The above I did on a Cybex machine that only had numbers for weights, so I am not sure of the exact weight I did.)

Reverse pull ups: 3 x 10 bodyweight
Dumbbell preacher curl: 3 x 10 15 pounds
Dumbbell chest press: 2 x 10 20 pounds, 1 x 10 25 pounds
Flat dumbbell chest fly: 3 x 10 20 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds
Nosebreakers: 3 x 10 20 pounds