Cardio:
15 minutes treadmill (10 minutes run + 5 minutes walk)

Weights:
Decline dumbell chest press: 3 x 10 @ 30 lbs
Rope tricep pushdowns: 2 x 10 @ 20 lbs
oblique sit ups: 2 x 12/side
side bends: 2 x 12/side @ 20 lbs

Yesterday:

Cardio:
15 minutes bike
5 minutes treadmill (running was NOT happening, damn knee[s])

Weights:
dumbell curls: 2 x 12 @ 10 lbs
dumbell overhead press: 2 x 12 @ 20 lbs
single leg extensions: 2 x 10 @ 30 lbs
hamstring curls: 3 x 10 @ 50 lbs
hip abductions: 2 x 15 @ 75/70 lbs
assisted pull ups: 3 x 10 @ 120 lbs assisted
hanging knee raises: 2 x 15
crunches on the ball: 1 x 10
crunches in roman chair: 2 x 10