Splits:   Leg Day   and   Upper Body Day

Legs:  Squats-3 sets of 10 @ 140lbs

          Leg Press-3 sets of 10 @ 220lbs

          Romanian Dead Lifts-3 sets of 10 @ 100lbs

          Leg Extension- 1 set of 10 @ 85lbs  2 sets of 10@ 115lbs  1 set of 8 @130lbs

           Inner & Outer Thigh on Adductor/Abductor machine- For Inner Thigh:

         1 set @ 90lbs and 1 set @ 130 lbs  (12 reps)  1 set of 6-8 @ 150 lbs

          Outer Thigh: 1 warmup set @ 40lbs

          1 set @ 90lbs and 2 sets at 130lbs (10 reps)

          Hamstring curls on seated machine:  1 set @ 65lbs

          1 set @ 80lbs  and 2 sets @ 90lbs   10-12 reps per set

          Standing Calf Raises- 1 set @ 75lbs  1 set @ 90lbs  1 set at 115 lbs  (12-15

          reps per set.  I point toes in (pidgeon toed) and out (plie style) to hit all parts

          of the calves on each set--so I really do each set twice.

          Stretch out and steamroom for 20 minutes.

Upper Body:  

          5-8 wide grip pullups....goal 3 sets   no assist

          Close grip Pull-Downs-3 sets of 12 @ 85 lbs

          Rear Deltoids- 3 sets of 10-12 at 50 lbs

          Chest  fly machine  3 sets @ 70lbs

          Dumbbell shoulder press-2 sets of 10 @20lbs   2 sets of 8@25lbs

          Dumbell bicep curls-2 sets of 12 @ 20 lbs  1 set til failure @ 25lbs

          Front lateral raises-3 sets of 10 @ 15lbs

          Side lateral raises-3 sets of 8 @ 15lbs

          Triceps rope pulldown-2 sets of 12 @ 20 lbs and 2 sets of 10 @ 30lbs

          Hanging leg raises and seated twists (16lb ball) for abs

          Steam room for 20 min.

Cardio: 10 min warmup on elliptical at a high incline before all workouts. 

Just updated all my weight info (3/22/13) No longer doing lots of cardio--just the warmup before weight training.  Working on building the body I really want.  Eating about 180-200g protein/day lots of oatmeal, sweetpotatoes, spinach....hopefully by August (I'll be 35!) I'll see the results I want.