5:40 AM - 68:00 mins of Weights (Chest, Back, Shoulder & Abs) Avg. HR 105 (408 Kcals)

Bench Press: 15/75, 12/85, 6/95, 2/105, 2/110
Bench Knee-in/Straight Leg for Abs: 5 sets of 30
Cable Crossover: 15/30, 12/40, 3/50, 4/40
Nautlis Ab Crunch: 15/65, 15/80, 18/95
Dbl Flyes: 15/20, 10/25, 8/25
Dbl Side Bends: 15/20, 10/25, 15/25
Standing Row: 15/25, 15/35, 15/25
Lat. Pulldown: 15/60, 10/67.5, 6/75
Dorsi Flexor: 15/60, 12/75, 8/90
Lat Raises: 15/30, 10/30, 8/30
Shoulder Press: 15/30, 15/35, 10/40
Dbl Side Raises: 15/7.5, 12/10, 8/12

6:50 AM - 32:34 mins of Stepper (Rolling Hills @ Level 8) (115HR) 3 miles (311 Kcal)

8:10 PM - 60:00 Mins. of Spinning @ Home - Leisure Pace (99 HR) - 10 miles (420 Kcals)

Good workout. I was able to Bench Press 110 lbs for 2 reps.