Chest:

Bench press: 3 x 10 @ 40 lbs (the bar)
Dumbell bench press: 3 x 10 @ 20 lbs
Dumbell flyes: 3 x 10 @ 20 lbs

Shoulders:

Dumbell overhead press: 3 x 8/10/8 @ 30/20/20 lbs
Upright rows (barbell): 3 x 10/10/6 @ 45/45/55 lbs

and just for the hell of it ... 3 x 10 tricep dips off a bench.

Abs:

Leg lifts off incline bench: 3 x 10
Scissors off incline bench: 3 x 15
Medecine ball twists: 2 x 50
Crunches on incline with 8 lb ball: 3 x 10
Bicycles: 3 x 20

I also did the Hundred, 6 "teasers", and some other pilates stuff that I don't the names to.

Cardio: 30 minutes stationary bike (8.32 miles)