I've grown most not from victories, but setbacks. If winning is God's reward, then losing is how he teaches us.
Form is important when you are lifting. Some people try to go up and up in weight while sacrificing form. That is a great way to get hurt and a great way to not make any gains. Proper technique trumps an increase in weight any day of the week.
Cardio of Choice (60 minutes)
Core Workout (10 minutes)
Stretching or Yoga (10 minutes)
Weights: Shoulders, Legs, Calves
Soak in a Hot Bath (10 minutes)