I'm not exactly sure why I'm keeping a journal since I'm not training for anything now (recovering from basically 2 years + of injury), but I like to work out (A LOT!) so here it is.

Jan 15 AM: Smith machine overhead press, standing (2 x 10 w-up; 10-rep set; 3 x 3 reps--last set a drop set); superset w/ cable curls (2 sets reverse curl; 2 sets close grip bicep curl; 1 set rest/pause alternating betw. close and wide grip)

4 sets (5 reps) dumbbell shoulder press, 1 arm, standing

4 sets seated machine shoulder press (last set=drop set), superset w/ Swiss ball pikes and Swiss ball hamstring curls

Dumbbell jump shrugs (test out the move w/ light 10-rep set, then 1 set of 5 reps each @ 25, 30, 35, 40, 45--not sure if I was jumping high enough w/ heavy sets), superset w/ walking lunges @ 45 lbs, 5 steps each foot, also a couple of sets of cable curls w/ straight bar wrapped in sweatshirt

Circuit #1: 10 rounds of 10 jump squats/5 tuck jumps w/ med ball

3 sets walk on hands + feet in push-up position

Circuit #2: Abs/core for 10 mins (push-ups, Swiss ball pikes, lying leg raises, hold Swiss ball betw. legs and twist from side to side w/ legs perpendicular to floor.....no particular set/rep scheme, just keep going until time's up!)

Walk on hands + feet in push-up position until very tired! (About 3.5-4 mins)

Jan 15 PM: 30 mins Cybex arctrainer
20 mins ab circuit (random, just keep moving until time is up--cable crunches, twisting cable crunches, med ball trunk rotations, Russian twist, Swiss ball pikes, Swiss ball jackknifes on one leg, push-up variations....)