Ok, here goes.
I'm off of cardio till at least July 1st. I think I start the Fat burning phase then and we'll be adding in some cardio once that starts.
I like to vary the exact exercises that I do each time I'm in the gym. Right now I'm on a 3 set 12 rep kick and sometimes I keep the weight the same for all sets, sometimes I'll up it each set and aim for 12 but be satisfied with 10 on the second set and 8 on the third. I look to do 2-3 exercises for each body part on it's day.
Monday - Legs#1 - quads/glutes
Tuesday Back/Biceps
Wednesday - Chest/Triceps
Thursday - Legs #2 - hamstrings/inner thigh/calves
Friday - Shoulders/Abs
If I miss a day, I pickup where I left off and finish on Saturday.
Yesterday's leg workout
Smith Machine Squats 40#'s on the bar, 3 sets of 12
Smith machine airlplane glutes 20#'s on the bar, 3 sets of 12 each leg
Leg Press, 90# of plates, 4 sets of 12, first set feet shoulder-width apart, second set legs wide, toes pointed out, third set legs close together, 4th set legs shoulder width apart.
Leg extensions - 40#, 3 sets of 12
Lunging Poles, no weight 1 set of 20 alternating legs (10 each leg).
I haven't been downstairs yet for today's workout. If I'm working out in the field I try to get down there early with Brad, but this morning i needed sleep more, and figured since I'm working from home I'd be able to fit it in later today. Most likely I'll be doing pulldowns and rows and then bicep curls and hammer curls. Will likely do 2 types of pulldowns so that I've got 3 back exercises and 2 for biceps.