Shoulders
Upright rows (bar): 3 x 10 @ 45/35/35 lbs
Overhead press on stability ball: 3 x 10 @ 20 lbs
Front raises: 3 x 10 @ 5 lbs/arm

Chest
Bench press: 3 x 10 @ 40 lbs (bar)
Chest flyes on ball: 3 x 10 @ 20 lbs

Cardio
30 minutes walking on treadmill @ 4.0mph (various inclines)
10 minutes elliptical, resistance 8, ramp 13

I tried some light leg weights today for the first time since I fell at the gym in August. I did notice while doing my lying hamstring curls that my knee was still clicking every time I bent it past a certain angle, but the click wasn't as painful as it used to be. Progess? Maybe. I still feel a weakness in that leg even when walking on the treadmill. Maybe next time I will lift weights on each leg separately to try and regain the strength in my bad leg.

Legs
Seated leg extension: 3 x 10 @ 30 lbs
Lying hamstring curls: 3 x 10 @ 40 lbs
Deadlifts: 3 x 10 @ 35 lbs

Abs
Slow bicyles: 3 x 20
Hanging knee raises: 3 x 20
Leg lifts off decline: 3 x 10

Cradio
30 minutes walking @ 4.0mph on treadmill
30 minutes hill setting on elliptical (precor), resistence 8, max incline 13 *this was a good workout, I may do it again*

My calves are still aching from spinning!

45 minute spin (15 minutes warmup on the bike before class started)

I bought a new Lululemon top today, I love it. :) It's red.

Biceps
Standing dumbell curls: 3 x 10/10/8 @ 15/15/20 lbs
Standing barbell curls: 3 x 10 @ 35 lbs
Concentration curls: 3 x 10 @ 10 lbs/arm

2 x 10 sets of tricep dips off the bench.

Abs
Leg lifts off decline: 3 x 10
Crunches on ball with 8lb medecine ball: 3 x 10

Cardio
10 minutes walking @ 4.0mph on tready
20 minutes cross trainer, level 10, hill setting

Yesterday: 45 minute spin, 15 minute cool down on treadmill (walking, 3.5mph)

Today:

45 minutes treadmill (walking 3.5-4.0mph)

Triceps:
Lying overhead press: 3 x 10 @ 25 lbs (bar)
Double arm bent over kickback: 3 x 10 @ 20/20/24 lbs
Seated (on ball) skull crushers: 3 x 10 @ 15 lbs

Last night:

20 minutes bike, level 10
20 minutes elliptical, resistance = 7, ramp = 11

I went to the gym on Thursday but I can't remember what I did. The weekend was a write off because it was my birthday.

Bicep curls: 3 x 10/8/6 @ 15/20/20 lbs
Bench press: 3 x 10 @ 40 lbs (bar)
Dumbell flyes on stability ball: 3 x 10 @ 20 lbs
Leg lifts off decline: 3 x 12
Oblique side bends with 10 lb medecine ball: 3 x 12/side

5 minutes walking on treadmill @ 3.5-4.0mph
15 minutes elliptical

*insert cursing and swearing about stupid fucking cripple ass knees here*

Weights

Back
High rows (close grip): 3 x 10 @ 60/70/70 lbs
Lat pull downs: 3 x 10/8/8 @ 60/70/70 lbs
Low rows (close grip): 3 x 10/8/6 @ 60 lbs

Triceps
Cable push downs: 3 x 10 @ 30/35/35 lbs

Cardio
20 minutes bike @ level 12
20 minutes treadmill @ 4.0mph, 2% incline

WeightsBiceps
Barbell curls: 3 x 10 @ 15/20/20 lbs
Concentration curls: 3 x 8/6/6 @ 15 lbs
Barbell curls: 3 x 10 @ 35 lbs

Abs
Hanging knee raises: 3 x 15
Slow bicycles: 3 x 20
Romain chair: 3 x 10 @ 60 lbs

Cardio
Treadmill: 30 minutes walking @ 4.0mph, 2% incline
10 minutes running, 1% incline. 4 minutes @ 6.0mph, 5 @ 6.2 mph, 1 @ 7.0mph
Elliptical: 20 minutes, resistance level 8

October 6th:

20 minutes walking on treadmill @ 4.0mph, 2% incline
20 minutes bike @ level 12

Abs
Leg lifts off decline (holding 2 lb medecine ball between my ankles): 3 x 10
Oblique bends (off the slanted bench thing..): 3 x 12/side
Crunches on ball: 2 x 15 (side, front, side)

20 minutes walking on the treadmill @ 4.0mph, 2% incline
20 minutes bike (18 mins @ level 12, 2 mins level 8)
10 minutes elliptical

25 minutes elliptical
20 minutes walking on treadmill @ 4.0mph, 2% incline

Abs
Medecine ball twists: 2 sets of 50 reps
Leg lifts with 2lb medecine ball: 3 sets of 5 reps. These were difficult, I love it.
Hanging knee raises: 3 x 15

Chest
Bench press: 3 x 10 @ 40 lbs (bar only)
Lying dumbell flyes: 3 x 20 lbs
Overhead press: 3 x 10 @ 20 lbs

Back
Lat pulldowns: 3 x 10 @ 60 lbs
Seated high rows (close grip): 3 x 10 @ 60 lbs

Abs
Leg lifts off decline: 3 x 10
Scissors off decline: 3 sets of 5. 1 set was 3 counts up, 3 counts down.

25 minutes cross trainer
15 minutes walking @ 4.0mph, 2% incline