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Actually did this yesterday, but forgot to post.

I do this routine each Friday. It's basically a dedicated ab day with a few things I don't get in the rest of the week.

I don't know the name of this lift, but I sit on the floor, keep my feet off the ground, and take a dumbbell from one side of my hips to the other: 60lbs x 10, 5, 5, 5

Don't know what this is called either, but I use the cable machine to move my hand from in front of my belly button to the side of one hip, repeat other side 65lbs x 10, 5, 5, 5

Cable crossover 120lbs x 20, 5 (note: since I get my chest a lot already I focus on just crossing my arms over each other, not full extension out. I do this to increase the mass in the middle of my chest)

The thing where you put the bar in the hinged thing on the floor and lift it over your head: 55lbs x 20

Plank x 3min 15sec

Seated row 120lbs x 10, 5, 5, 5 (note: I hit my back a lot as it is, so again, this is just to define my upper back muscles more, so I use a rope, rather than a bar, which lets me pull the weight past my torso, and I don't extend all the way out in front of me.)

back extension 10lbs x 25

Farmers walk 80lbs(each arm) x 1, 75lbs x 3

Friday is the most random workout I have. Since I only do it once a week, I do it every week. My M-Th workouts I alternate week by week, so my overall workout pattern, M-Sat is:

Week 1: A B A B C D

Week 2: E F E F C D

Where D is actually a super intense running workout that I rotate between the following 3 things:

A five mile run in just under an hour, the next week I'll do: walk 1/4 mile, jog 1/4 mile, run/sprint 1/4 mile, and alternate between the jog and run 3 more times, jog 1/4 mile, walk a 1/4 mile...then the week after that I do a pretty complicated dedicated sprinting workout that probably deserves it's own post the next time I do it.

Anyways...the overall point to my general fitness routine is to alternate, alternate, alternate, and be fit in all the different ways I can be. This allows me take less rest periods and prevents a lot of overuse injuries. Oh...and on that note I progress painstakingly patiently. Too many injuries when I was younger taught me to do that.