Warm-up

6 mins on Lifecycle (avg. 80 rpm - 65 cals burned)
10 mins stretching

Weight - 232 lbs

Chest

Flat bench - dumbbells
90 (8)
95 (8)
100 (8)

Incline fly - dumbbells
45 (8)
50 (8)
55 (8)

Overhead dumbell extensions - laying flat
80 (8)
85 (8)
90 (8)

Triceps

Cable pull downs -
110 (8)
120 (8)
130 (8)

Flat barbell extensions
75 (8)
95 (8)
105 (6)

Overhead rope extension
120 (8)
130 (8)
140 (8)

Warm-up

10 mins on Lifecycle (avg. 80 rpm - 130 cals burned)
10 mins stretching

Weight - 232 lbs

Back

Front pulldowns - Hammer Strength machine
90 (8)
180 (8)
270 (8)

Behind neck cable pulldowns - forgot straps
180 (8)
190 (8)
200 (7)

Seated row machine - using plates
90 (8)
180 (8)
270 (8)

Biceps

Hammer curls - dumbbells
35 (8)
40 (8)
45 (8)

Preachers - dumbells
30 (8)
35 (8)
40 (8)

Double high cable curls
50 (8)
60 (8)
70 (8)

Forearms

Seated wrist curls - tops
30 (8)
40 (8)
50 (7)

Notes
My lower back felt weak, so I didn't push it.

I forgot to write this down. So going off memory.

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)
13 (8)
13 (8)

Calf (standing):
225 (8)
240 (8)
255 (8)

Calf (seated):
95 (8)
165 (8)
210 (8)

Shoulders

Seated dumbbell press:
70 (8)
75 (8)
75 (6)

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

Lateral dumbell extensions - elbows bent:
25 (8)
30 (8)
35 (8)

Abs

Leg extensions:
15
15
15

Various leg raise exercises:
I didn't keep count. Worked them until I died.

Notes:
I was leary of doing any situp or crunch type exercises. I seem to keep tweaking my back when I do them.

Just dropping by to wish you a Happy Birthday. I hope that you have a great day.