5:20 AM - 80:00 mins of Weights (Chest, Back, Shoulder & Abs) Avg. HR 112 (560 Kcals)

Bench Press: 15/75, 15/85, 8/95, 4/105, 2/115*w/assistance
Bench Knee-in/Straight Leg for Abs: 5 sets of 40
Cable Crossover: 15/30, 12/40, 10/40
Nautilus Ab Crunch: 15/80, 15/95, 6/110
Incline Dbl Flyes: 15/20, 12/25, 10/25
Dbl Side Bends: 15/20, 15/25, 15/25
Standing Row: 15/25, 15/35, 15/45
Life Fitness Abdominal 25/50, 25/60, 25/60
Lat. Pull-down: 15/60, 10/67.5, 6/75
Seated Row: 15/60, 12/67.5, 8/75
Lat Raises: 15/30, 10/30, 8/30
Shoulder Press: 15/30, 15/35, 10/40
Dbl Side Raises: 15/10, 12/10, 8/12

Really good workout, feeling really strong.

6:50 AM - 33:50 mins of TM Running(5K Training - Level 3) (139HR) 3.1 miles (362Kcal)
5:00 mins of TM Walking (Cool-down) .4 miles (46Kcal)
(LEVEL 3 Inclines= .0 to 2.9 %)

7:20 PM - 38:52 minutes of the Stepper (Level 8 - Speed Training) 3 miles (280 Kcal)