time flies, July 31 2012.  Most current activities for Cardio 3 miles on stair-master calories 400 daily followed with 4 +miles on tread mill 600+Calorie goal.  Weights maintain all bench, machine and core workouts. No real gain other than machine tricep extensions were I am now at 110 pouns from 90.  Weight up 2 pounds mostly over all muscle gain.