UBWO: 2.5kg weights, except for curls - 3kg
DB Shrug 3x15
DB Arnold Press 3x11
DB Upright row 2x11
DB Seated rear lateral raise 2x11
DB Lying triceps extension 3x12
DB Curl 2x12
DB Hammer curl 2x15

LBWO:
Squat 3x5
DB Straight-back Straight-leg Deadlift 3x10
Lying Stability Ball Crunch 2x15
DB Side Bend 2x11

UBWO: 2.5kg weights, except for curls - 3kg
DB Shrug 3x16
DB Arnold Press 3x12
DB Upright row 3x12
DB Seated rear lateral raise 2x11
DB Lying triceps extension 3x12
DB Curl 2x12
DB Hammer curl 2x15

LBWO:
Squat 3x6
DB Straight-back Straight-leg Deadlift 3x10
Lying Stability Ball Crunch 3x15
DB Side Bend 2x11

Week 25/6 to 1/7
 

Easily maintained >10K steps a day this week :thup:

Total steps: 74485
Daily average: 10641
Total Distance: 37.2425

Distance from Rockhampton: 200.388K

UBWO:
DB Bench Press 3x12
DB Lying triceps extension 3x12
DB Curl 3x15
DB Hammer curl 3x15

LBWO:
Squat 3x6
DB Straight-back Straight-leg Deadlift 3x10x2.5kg
Lying Stability Ball Crunch 3x15
DB Side Bend 2x11x2.5kg
DB Bent-over Row 1x15x2.5kg, 2x10x4kg

Didn't make the 10K average, but as I was crook for a few days this week, I'm happy with my total.

Total steps: 61762
Daily average: 8823
Total Distance: 30.881

Distance from Rockhampton: 231.269

I have decided to change my routine around a little, and for now am following a push/pull 2 day split routine (as per exrx.net). I shall aim for 2 on, 1 off and see how I go.

My system will be:
Push:
Chest (general): DB Bench Press
Quads: Squats
Ant. Deltoid: DB Arnold Press
Calves (general): DB Single Leg Calf Raise
Triceps: DB Lying Triceps Extension

Pull:
General Back: DB Bent-over Row
Hammies: Straight-back Straight-leg Deadlift
Abdominal: Lying Stability Ball Crunch
Lat. Deltoid: DB Upright Row
Biceps: DB Curl
Forearms: Hammer Curl
Calves: DB Single Leg Reverse Calf Raise

Today's workout (Push), using 4kg dumbbells, which is a big step up from my 2.5's (puff, puff, pant):
DB Bench Press 3x8
Squats 3x8
DB Arnold Press 2x6
DB Single Leg Calf Raise 2x8
DB Lying Triceps Extension 3x4

Pull: - 4kg dumbbells
DB Bent-over Row 2x10
DB Straight-back Straight-leg Deadlift 2x10
Lying Stability Ball Crunch 2x14
DB Upright Row 2x8
DB Curl 2x8
DB Hammer Curl 2x7

Push
 

4kg dumbbells, except for triceps - 2.5kg
DB Bench Press 3x9
Squats 3x8
DB Arnold Press 2x7
DB Lying Triceps Extension 3x14

Pull
 

All with 4kg dumbbells
DB Bent-over Row 2x12
DB Straight-back Straight-leg Deadlift 2x10
Lying Stability Ball Crunch 2x14
DB Upright Row 2x8
DB Curl 2x8
DB Hammer Curl 2x7

Week 9/7 to 15/7
 

Total steps: 80054
Daily average: 11436
Total Distance: 40.027

Distance from Rockhampton: 271.296, which means I am now nearly 80% of the way from Rocky to Mackay. :D

Push
 

4kg dumbbells, except for triceps
DB Bench Press 3x12
Squats 3x10
DB Arnold Press 3x10
DB Lying Triceps Extension 2x15-2.5, 1x4-4kg DBs

Pull
 

All with 4kg dumbbells - need bigger weights!
DB Bent-over Row 3x16
DB Straight-back Straight-leg Deadlift 3x13
Lying Stability Ball Crunch 3x15
DB Upright Row 2x12
DB Curl 3x10
DB Hammer Curl 3x8