Well here it is:
Triceps extensions 1 set 25
Triceps extensions 1 set 30
Standing rows 1 set 25
Standing rows 1 set 30
Trunk twist w/ medicine ball 1 set 30
Front raise 1 set 20
Shrugs 1 set 25
Plank flat 1 set 1 min
Front raise 1 set 12
Trunk twist w/ medicine ball 1 set 20
Plank L/S 1 set 1 min
Lat pull downs 1 set 30
Plank R/S 1 set 1 min
Flutter kicks 1 set 1 min
Crunches 1 set 15
Chest press 1 set 30
Crunches 1 set 20
Bench press 1 set 15 / 75 lbs
Bench press 1 set 12 / 85 lbs

All 40 minutes of it. I feel good but the tr5acker here on Spark people is pissing me off. I put in all the exercises and it automatically put 5 min on all of them that I didn't tag like the planks. I think I am done tracking here. It just pisses me off. Other than that I am very satisfied with my workout. How did you do today? Are you ready folks? Let's do this...