5:15 AM - 63:00 mins of Weights (Upperbody & Arms) (103 AVG HR) (441 Kcals)

Assisted Chin-ups :15/105, 12/90, 8/75
Assisted Dips: 15/90, 12/75, 8/60
Assisted Chin-ups (wide grip) 15/105, 12/90, 8/75
Assisted Dips (wide grip) 15/90, 12/75, 6/60
Push-ups: 3 sets of 15

Dbl Bicep Curls: 15/15, 12/20, 4/25
DBL Hammer Curls: 15/15, 10/20,
Bicolator: 15/40, 10/50, 6/50

Dbl Overhead Press: 20/15, 15/20, 12/25
Bench Dips: 3 sets of 15
Overhead Tricep Machine: 15/40, 10/50, 6/50
Rope Tricep Push-downs: 15/20, 9/25, 6/25
Dips: 3 sets of 20

6:25 AM - 30 minutes of HIIT on the Stepmill. 4.14 miles (135 AVG HR) 432 Kcals.

2 mins.(Level 5-69 SPM)(8.3 METS) followed by 1 mins (Level 10-118 SPM)(13.3 METS) x 2
2 mins.(Level 6-79 SPM)(9.3 METS) followed by 1 mins (Level 11-128 SPM)(14.3 METS) x 2
2 mins.(Level 7-89 SPM)(10.3 METS) followed by 1 mins (Level 12-138 SPM)(15.3 METS) x 2
2 mins.(Level 8-99 SPM)(11.3 METS) followed by 1 mins (Level 13-148 SPM)(16.3 METS) x 2
2 mins.(Level 9-109 SPM)(12.3 METS) followed by 1 mins (Level 14-158 SPM)(17.3 METS) x 2

11:45 AM - 16 minutes of Arc Trainer (Manual - Level 5) (NO HRM) .6 miles - 201 Kcals.

I had an appointment at the new gym I joined for a health evaluation. And I am happy to report that my body fat percentage is now between 13-1/2 to 14-1/2 % (20 lbs fat, 120 lbs lean) I am so thrilled because I been for the most part eating very clean and working out to my max and have pretty much stayed the same weight which in itself can be very frustrating. Just two months ago I was between 17-18% body-fat (25 lbs of fat, 115 lbs lean) So in essence I have lost 5 pounds of Fat and replaced it with 5 lbs of MUSCLE!!!!