Again, significantly less walking with my parents. I would estimate only about 3 miles today. However, after I dropped them off at the airport, I worked out my arms. I am making a change so my weights will be dropping some. I learned that 4-8 reps isn't the best means of lifting for physical appearance change. People do lower rep numbers to increase their actual strength, not muscle tone or size. From here on out, I will be shooting for a goal of 8 repetitions on each movement.

Arms & Back (pull); Abs

Seated rowing (or some such)
Warmup: 70 lbs X 10 reps
Set 1-4: 170 lbs

Pulldown machine (radial)
Warmup: 110 lbs X 10 reps
Set 1-4: 210 lbs

Pulldowns using Pulleys
Warmup: ? lbs x 10 reps
Set 1-4: ? lbs X 10 reps

Curls using the curling machine on the free-weights side of the gym
Warmup: none
Set 1: 30 lbs X 10 reps
Set 2: 45 lbs X 6 reps
Sets 3-4: 35 lbs X 5 reps

Crunches on bench
Warmup: none
Set 1-3: 10 reps forward, 10 reps left, 10 reps right (no pause)

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face

Later in the day, my wife and I walked 7 miles