I'm in my week 3 of the new routine. Nothing changed from week 1. My abs aren't any different than before, and I still use the same weights. The only thing I changed was replacing Barbell row for one arm dumbbell rows.
I still have to use machine for pull-ups, but I hope that will change within few months.

First day of a new routine was very intense. There are 4 chest exercises, 3 triceps and 2 ab exercises.
I did 4 sets of Incline Dumbbell Presses, 10 reps each at 35 lbs, as well as 4 sets of Flat Bench Presses, also with 10 reps, with 30 lbs plates.
There were also 3 sets each of Incline Dumbbell Flyes and Cable Crossovers, with 30 and 40 lbs respectively.
For my triceps, I did 3 sets of 10 reps each of Close Grip Bench Press with 20 lbs plates. Overhead Rope Extensions and Reverse Pushdowns were somewhat new exercises for me, so I'm hoping I did them right. Both of them were 3 sets of 10 reps with 70 and 50 lbs respectively.
For abs, I did Cable Crunches and Wood Chops, and I'm not so sure about either one of them. They are good exercises, but I think I need to review the correct way of performing them. I set them up at 110 and 50 lbs respectively.

Second day was lower body day. For my quads, glutes and hamstrings, I did 5 exercises. They were:
Squats, 4 sets, 12, 10, 8, and 6 reps with 35 lbs plates (70 lbs total)
Leg Presses, 4 sets of 10 reps, 90 lbs plates on each side, with one set of 10 with 45 lbs plates
Leg Extensions, 4 sets of 10 at 135 lbs
Stiff Leg Dead Lift, 4 sets of 10, with 25 plates, with one set with empty bar for stretching
Leg Curls, 3 sets of 12, with a triple drop set, with 50, 40, and 30. I had to work on stop my legs from cramping during that exercise.

For my calves, I did 2 exercises, Smith Machine Calf Raises and Seated Calf Raises, 4 sets each, with 12 and 8 reps respectively, with 45 plates and 90 respectively.

Today was my last day of a 12 week routine.
Tomorrow is the first day of intermediate part.
I'll start with chest workouts such like Dumbbell Press and Incline Flies, as well as some Bench Presses. I'll include some triceps and ab exercises.

This is the last week in my 12 weeks program. I didn't feel the need to post much lately because besides some increases in weights, nothing else changed.
Here are the weights I've increased (I might repeat myself on this, but I won't apologize:)
Flat Dumbbell Press is now at 45,
Dumbbell Shrugs are at 60,
Barbell Curls were at 70 till this week, where I tried a Drop Set at 60,
Basbell Wrist Curls are at 70 as well, and
Smith Machine Squats are now at 35.

Last couple of days I didn't feel a need to post much, so I waited till I get enough stuff to post.
In 4th week, I increased weights on Dumbbell Press to 40, and today I increased Smith Machine Squats to 35.

I finally got Smith Machine Squats routine down path. Problem was I was standing too close to the rail. 25 lbs seemed too low, so from next week I'll increase the weights to 30.
Seemed to me that SM Squats are the focal point of the entire workout even though it's the first exercise. Crunches are a daily routine for me, and leg workouts go fast.

On today's Upper Body work, I increased Pectoral Flies to 110lbs.
After this week, I'll try to increase Bench Presses to 40 each. My Biceps Curls are going steady, so I'll keep them on 60 for the time being.
Lower Body workout went on uneventful.

Today I increased One Arm Dumbbell Row to 45 lbs, and I tried to do the same with Flat Presses, but I will have to wait for that, at least 2 weeks.
I still need to work on Lateral Raises.

Lower Body Workout went on as usual. I increased Standing Calf Raises to 60, and I'm thinking of upping Smith Machine Squats, but first, I need to get the technique down since I'm still new to it.
Reverse Crunches are now a breeze.

I changed some weights on my Upper Body workout; 1 Arm Dumbbell Row from 35 to 40lbs , and Dumbbell Shrugs to 60lbs. I still have some issues with Dumbbell Press as well as Seated dumbbell Press. I might now be able to increase them yet, but I'll try.
Lateral Raises went on smoothly, which is something I should look into more thoroughly.

Lower Body workout today went pretty good. I was able to complete both sets of Reverse Crunches.
My only issue with the entire workout was that it's too short. I was done within 45 minutes with the entire routine.
Tomorrow starts 2nd week of second half with Upper Body. I'll keep 35 lbs weights for bench presses for at least next week, then I'll see if I can increase to 40.

This past Wednesday I worked on my lower body. I thought it will be easier than upper. Reverse crunches were more than I can handle. I'm supposed to do 2 sets of 30. I managed to do 1 1/2 sets, but I still marked it as done set mainly because I set this as some kind of personal goal.
I still need to work on Smith Machine Squats since I'm quite unfamiliar with it. I know of it, I know the technique, but I've never worked on it. I like the effect it has on my body, but I'm not sure why only one set. I'll keep it as scheduled for the next 6 weeks, and see the results.

Monday was my first day in new 6 week routine. Routine consits of splitting body in two parts; upper and lower. Monday was upper. Most exercises were the same as before except Flat Bench Press was replaced with Seated Dumbbell Press, and added 2 new exercises: Pec Dec Fly and 1 Arm Dumbbell Row.
First day was great, diference was obvious right away. I'm sure today will be the same, with my lower body workout.

I increased the weight on Leg Curls to 50. I'm planning on keeping that weight for next 2 weeks.

Last day of 2nd week, and I increased curl weight to 60, on both Curl and Wrist Curls.
I'll keep 35 on Dumbbell press for next week, then increased it to 40.

I increased weights on Seated Cable Row to 135, Flat Bench Press to 30 each (60 total) and both Shoulder Shrugs and Calf Rise to 55 lbs each.
I still have hard time to decrease my abdominal area. It feels and looks as if I haven't done anything about it.

At the beginning of the 2nd week (or 4th,) I started to feel a difference. I believe I can increase weights on all exercises beginning of the 3rd week.

I've finished first week. A workout was good, no problems with any of the reps, including Dumbbell Press. I'm confident I'll be able to increase weights for DBP.

Barbell press yesterday was difficult. I didn't think I'd be able to finish last set, but I was able to do at least 10 (a minimum.)
I'll concentrate on that tomorrow.
My flat bench barbell press works well for me. I hope within a week I'll be able to increase the weight to 30 each.

Today was my fist day of a three week period of doubling the reps. For the most part weight was left the same. Different are:
Barbell Press, increased to 35 lbs
Pushdown to 60 lbs
Seated Cable Row to 120 lbs

I complement all this with 50 crunches before and after bed... It might not be the best idea, but it is what it is until I get further in more advanced routines.

Alright, today was the last day of my first three weeks introduction period. With this coming Tuesday, I'll double the sets, 12 reps each. This will take 3 weeks, with slight increases in weights.
I'll continue with my cardio, and my Friday off, until I'm done with this section. After that, I'll have to work on my time management.

Today I added 71/2 lbs plate for Back Extension exercise.
I did Bench Press with free bar (as opposed to bench press machine.) I really need a spotter. I managed 15 reps, as I'm supposed to.
I've increased some of my exercises, like adding 10 lbs for Wrist Curls, to 50; another 10 for pushdown to 50; and another 10 for crunches, to 100.
I also used 50 lbs Barbell Curl.

Today was last day of 2nd week. I did very good run on an elliptical machine. 60 minutes would burn you 600 calories.

After years of running that got me nowhere, workout routines that, well, don't work, I decided I had it. Slow build up was what I was ignoring all these years. After scouring Youtube, blogs, and forums, I found a great routine that will give me a great kick-start.
Leg Press, Leg Curl, Cable Row, Barbell and Dumbbell presses, Barbell curls, Shrugs, and Crunches, all done in the same day, 3 days a week, 15 reps. I've added some additional exercises, like 3 days, in between workouts, spending an hour on an elliptical machine.
Don't forget proteins. Whey protein after workouts. I mix in some Waximize (simple carbs) and glutamine. I thought it was a good idea is mix in some glutamine with V8 before workout.
Also don't forget creatine and multivitamines.

I started my workout routine on May 17th. Photo proves I needed a lot of help.