Cardio:

just my walk to & from the gym (2 miles/~35 mins)

Weights:
hanging knee raises: 3 x 15
cable tricep pushdowns: 3 x 12 @ 20/30/30 lbs
bench press: 3 x 10 @ 45 lbs
assisted pull ups: 3 x 10 @ 105 lbs assisted
seated row: 2 x 10 @ 35 lbs
barbell upright rows: 2 x 10 @ 25 lbs
leg extensions: 3 x 10/leg @ 30 lbs

Cardio:

30 minutes bike, levels 6-8

Weights:
hamstring curls: 3 x 10 @ 30/50/50 lbs
hip abductions: 3 x 12 @ 70 lbs
hip adductions: 2 x 20 @ 70 lbs
crunches on the ball: 3 x 10

Cardio:
30 minutes bike, levels 6-8
10 minutes rower (2000m)

+ 2 miles walk to/from gym.. as usual.

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

Cardio:
35 minutes treadmill (3.25 miles)
15 minutes bike, level 6

Crunches: 2 x 15
Bicycles: 2 x 24
Scissors: 2 x 5

Totals for November:

15 total workouts
9 weight training workouts
22.3 miles running
31 miles walking
53.3 miles total

T-19 days until knee surgery!