5:20 AM - 89:00 mins of Weights-Chest, Back, Shoulder (95 AVG - 132 Max HR) 293 Kcals

Assisted Chin-ups (wide) 12/105, 10/90, 8/75
Assisted Chin-ups (narrow) 12/105, 10/90, 8/75
Assisted Dips: 15/105, 15/90, 12/75
Push-ups: 3 sets of 15
Lat Flexor: 15/75, 10/90, 6/105
Reverse Pull-ups: 3 sets of 8
Barbell Upright Row: 15/35, 12/40, 8/45
Dorsi Flexor: 15/60, 12/75, 10/90
Cable Crossover: 15/30, 12/40, 4/50
Incline Bench Press: 15/55, 12/65, 8/75
Dbl Flyes: 15/15, 12/20, 10/25
Barbell Shoulder Press: 15/35, 12/40, 8/45
Dbl Side Lat Raises: 15/10, 10/12, 10/12
LF Lat Raises: 12/30, 10/30, 10/30

1:15 PM - 31 Mins of ARC Trainer (Strengh-L10) (104 AVG - 114 MAX HR) 132 Kcals

7:30 PM - 4 mins. of Flexed Arm Hang- 3 sets of 25 with 1 min. rest between sets (114 AVG - 126 MAX HR) 14 Kcals.

8:00 PM - 90 mins. of Spinning @ Home (105 AVG- 116 MAX HR) 392 Kcals.

OK, One of my goals for this year is to be able to do 10 pull-ups without any assistance. I posted this question on the Sculpting Bodies Thread, and receive some great responces. Today I did the "Flexed Arm hangs" from a e-mail link suggested by Sheetal. WOW, What a killer. I was able to do the 3 sets of 25 seconds holds but it was intense. I will keep at it for at least 2 weeks before moving onto the "Negative pull-ups".