Well . . . thought I'd join your ranks and keep track of my routine online. We'll see if it helps. It can't hurt. Feel free to comment if you're lurking. Any remark, positive or negative, may be beneficial.

Due to the fact I commute 4 hrs per day, I can only work out on Fridays, Saturdays and Sundays.

Fridays are chest, tri's and cardio.

Saturdays are back, bi's and forearms.

Sundays are legs, shoulders and abs.

I fully realize this isn't the best routine. But given my time constraints . . .

I do three sets of eight for each exercise, unless I've died. I try to keep my movements very strict, again, unless I'm dying. My workouts would definitely fall under the category of vigorous. I push/pull with every ounce of strength I have, and sweat like a pig. I've had 4 knee surgeries and have been slacking on legs lately. So you may notice I'm lacking in that area. I've worked out, off and on, for almost 20 years. Mostly off though. I've been back at the gym for approx, 2 months now. I do have muscle memory on my side. My routine takes anywhere from 1.5 hrs to 2 hrs.
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Yesterdays routine was as follows:

5 minute warm-up on LifeCycle - level 6

5 minutes stretching

Legs

Squats:
warm up with 45 lb bar (10) - slow
135 (8)
185 (8)
225 (8)

Quad extensions:
(I'm not sure of the actual poundage, the machine just has plate numbers.)
15 (8)
16 (8)
17 (8)

Hamstring pulls (flat):
12 (8)
13 (8)
14 (6)

Calf (standing)
365 (8)
375 (8)
385 (8) That's the whole stack, baby!

Calf (seated):
90 (8)
145 (8)
200 (8)

Shoulders

Shoulder press machine:
90 (8)
180 (8)
230 (6)

Front extensions:
20 (8)
25 (8)
30 (8) - *bump up next time*

Seated back extensions
25 (8)
30 (8)
35 (8) - *bump up next time*

I wanted to some trap exercises and ab's, but ran out of time. I'll have to do some abs at home mid week.

Well, that's it for now.