Warm up

5 mins on Lifecycle - level 6 (avg. 80 rpm - 70 cals burned)
10 mins stretching

Legs

Quad extensions:
15 (8)
16 (8)
17 (8)

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

Calf (seated):
115 (8)
160 (8)
230 (8)

Shoulders

Shoulder press machine:
90 (8)
180 (8)
200 (8)

Front extensions:
25 (8)
30 (8)
35 (8)

Lateral dumbell extensions:
20 (8)
20 (8)
30 (8)

Abs

Leg extensions:
15
15
15

Crunches
25
25
20

Notes:
I didn't do any squats because I didn't want to push my luck with my back, as it was finally feeling 100%. I did feel a twinge in my lower back on the last set of crunches. So I called it a day.