I'll just pick up where I left off in my journal..... (only it makes more sense to do this stuff here )

10/5 - Bi/Back
Inclined Bicep Curls - 10X12, 10X12, 10X12
Seated row - 50X15, 50X15, 50X15
Knee Ups - 15, 15, 15
Preacher Curls - 25X12, 25X12, 25X12
Assisted Pull ups - 100X15, 100X12, 100X12
Reverse crunches - 15, 15, 15
Hammer curls - 15X8, 15X8, 15X6
Isolateral high row - 45X8, 35X12, 35X12
Russian twist - 25, 25

10/6 - Legs
Single leg squats - 15, 15, 15
Leg press - 90X15, 90X15, 90X15
Calf rotator - 80X15, 80X15, 80X15
Leg extention - 30X12, 30X12, 30X12
Crunches - 15, 15, 15
Dead lifts - 15X12, 15X12, 15X12
Thighsolator - 45X15, 45X15, 45X15
Hip adductor - 35X15, 35X15, 35X15
Seated calf raise - 35X12, 35X12, 35X12

10/7 - Cardio
Stationary Bike - 30min random, level 4

10/8 - Rest

10/9 - Chest/Tri/Shoulders
Push Ups (feet on ball) - 12, 12, 12
Assisted Dips - 80X15, 80X12, 80X12
Reverse crunches - 15, 15, 15
Incline DB press - 15X15, 15X15, 15X15
Bentover tricep extention - 25X6, 20X8, 20X8
Crunches - 15, 15, 15
Peck Deck - 25X15, 25X15, 25X15
Arm extention - 30X8, 30X8, 30X8
Lateral Raises - 10X2, 8X6, 8X8
Alternating Front raises - 8X8, 8X8, 8X8

10/10 - Cardio
Eliptical - 20min, interval, level 4

10/11 - Cardio
Run - 20min
Walk - 15min

10/12 - Back/Bi/Shoulders
Inclined Bicep Curls - 10X12, 10X12, 10X12
Seated row - 50X15, 50X15, 50X15
Knee Ups - 15, 15, 15
Preacher Curls - 25X12, 25X12, 25X12
Assisted Pull ups - 100X12, 100X12, 100X12
Reverse crunches - 15, 15, 15
Hammer curls - 15X8, 15X8, 15X7
Isolateral high row - 40X12, 40X11, 40X10
Lateral Raises - 8X8, 8X8, 8X8
Alternating Front raises - 8X6, 8X12, 8X12
Arnold Press - 8X12, 8X12, 8X12
Flutter Kicks (4 count) - 15, 15, 20