Cardio: 60 minutes on stationary bike at 13 mph. 20 minute walk

Strength:
Dumbbell chest press: 3 x 10 25 pounds
Dumbbell chest flye: 3 x 10 20 pounds
Lying dumbbell pullover: 3 x 10 25 pounds
Dumbbell shoulder press: 3 x 10 10 pounds
Lat pulldown: 3 x 10 45 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds.

Cardio: 40 minute jog, pace running. 30 minutes on the recumbent bike.

Strength:
Assisted dips: 3 x 8
Assisted chinups: 3 x 8
Lat pulldown: 3 x 10 40 pounds
Lat pullover: 3 x 10 25 pounds
Incline chest flye: 3 x 10 20 pounds
Overhead dumbbell press: 3 x 10 12 pounds
Rear deltoid row: 3 x 10 45 pounds

Cardio: 60 minutes on the stationary bike at 12.5 mph. 30 minutes on treadmill at 3.5 mph

Strength:

Incline chest flye: 3 x 10 20 pounds
Assisted Dips: 3 x 10
Assisted Pull ups: 3 x 10
Lat pulldown 3 x 10 40 pounds
Lying dumbbell lat pullover: 3 x 10 20 pounds
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 12 pounds
Front raise: 3 x 10 8 pounds
Shoulder shrug: 3 x 10 15 pounds
Seated french press: 3 x 10 10 pounds

Cardio: 30 minute jog. 30 minutes on the recumbent bike.

Strength:
Bicep curls: 3 x 10 15 pounds
Tricep kickbacks: 3 x 10 10 pounds
Bent lateral raise: 3 x 10 8 pounds
Lying dumbbell pullover: 3 x 10 20 pounds
Dumbbell chest press: 3 x 10 25 pounds
Lying triceps extension: 3 x 10 10 pounds
Lat pulldowns: 3 x 10 (cybex)
Assisted chin ups: 3 x 10
Assisted dips: 3 x 10
Front raise: 3 x 10 8 pounds

Cardio:
30 minutes upright stationary bike, 30 minutes recumbent.

Strength:
Mostly machines today.
Chest press: 3 x 10 40 pounds
Lat pulldown: 3 x 10 55 pounds
Preacher curl: 3 x 10 30 pounds
Triceps push: 3 x 10 30 pounds
Lateral raise: 3 x 10 30 pounds
Lat row: 3 x 10 45 pounds
Deltoid press: 3 x 10 30 pounds
Assisted dips: 3 x 10
Dumbbells:
Triceps kickback: 3 x 10 12 pounds
Incline chest flye: 3 x 10 20 pounds

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

Had a good workout today:

Cardio: 55 minutes stationary bike

Strength:
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 10 pounds
Upright row: 3 x 10 15 pounds
Lateral raise: 3 x 10 10 pounds
Overhead triceps press: 3 x 10 10 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pullover: 3 x 12 20 pounds
Machine chest press: 3 x 10 40 pounds
Machine lat pulldown: 3 x 10 50 pounds

Cardio: 2 Mile WATP, plus snow shoveling. Ugh!

Strength:
Seated lat rows: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds
Upright row: 3 x 15 10 pounds
Lateral Raise: 3 x 15 5 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps extension: 3 x 15 10 pounds
Push ups: 3 x 15
Bench dips: 3 x 15
Flat chest flye: 3 x 15 15 pounds

Cardio: The Firm CardioOverdrive (40 min)

Strength:
Barbell bench press: 3 x 15 30 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pulldown: 3 x 15 30 pounds
Lying lat pullover: 3 x 15 20 pounds
Triceps kickback: 3 x 15 10 pounds
Dumbbell french press: 3 x 15 8 pounds
Bicep curls: 3 x 15 10 pounds
Front raise: 3 x 15 5 pounds
Bent lateral raise: 3 x 15 8 pounds

Cardio: 3 mile WATP (45 minutes)

Strength:
Upright row: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 8 pounds
Incline bicep curls: 3 x 15 8 pounds
Dumbbell drag curls: 3 x 15 10 pounds
Tricep kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15
Pushups: 3 x 15 (1 set man-style!)
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds