Bruce Lee is my fitness hero.

Upper body set today, with a few exercises borrowed from The Man. Emphasis placed on the back and shoulders. Used my crappy barbell/bench set and the plates by themselves instead of a dumbell; I'll put some weightless substitutes in parinthesis where applicable for anybody looking for workout ideas.

Day 1 warm-up
Decline Bench Press 2x12, 1x10 @ 60
(wide-armed pushups)
Bent-over Row 1x20, 1x12 @40
(maybe pushups, to an extent. nowhere near as good a workout for the back though)
Lateral Dumbell raise 1x12, 1x10 @10 each arm
(you can probably get a good workout with two nalgenes full of water)
Deadlift paired w/ 3x6 @ 40
(RDLs come close; this is more of a back workout though)
Clapper Push-ups 3x10
Handstand Push-ups w/ 1x6, 1x2
Flat-footed situp 1x15, 1x20

A few notes about the exercises:
-generally, I try to do the exercises with maximal exertion and solid form. the beginning and ending of the motions should be slow to avoid the bouncing effect, but accelerate as fast as you can through the middle of the motions to work the muscles as much as possible. You'll be surprised how quickly you tire doing this (a large part of declining reps in several of the exercises I did). Try not to do reps with poor form, as that increases injury risk, especially when tired.
-I also do the exercises with minimal rest. I might work in more pairings to cut down on sit-around time, but generally speaking I'm trying to condition as well as improve strength. More than a minute is too much for my goals.
-bent-over row: bend at the hips 'til the torso is parallel with the ground, keep your legs and back straight and as still as possible through the motion. pull the bar up to your chest, lower back down, repeat.
-lateral dumbell raise: keep the arms straight, lift the arms straight out to the side without rotation up to horizontal. lower, repeat.
-deadlift: difficult to explain. try looking it up online, it's a solid full-body motion with emphasis on the lower back (my main target) and glutes/hammies.

Planning to do upper body w/weight, lower body w/weight, full body weightless in 3-day increments with Saturdays off for now, working runs in on upper and weightless days soon. We'll see how well I can stick to these goals. Ankle's doing a lot better, getting the blood flowing regularly and loosening up the tissue with lots of rotational movements and a bit of massage as well.

I'll post the other two workouts as I do them. Let me know if you have any questions/suggestions.