WORKOUT

7:40 AM - 37 mins of Weights-Arms (104 AVG - 125 MAX HR) 155 Kcals
DBL Curls: 15/15, 10/20, 8/20
Dips: 3 sets of 20 (Body weight)
Hammer Curls: 15/15, 15/15, 8/20
DBL Overhead Press: 15/20, 15/20, 15/25
Barbell Curl: 20/20, 15/30, 8/40
Rope Tricep Pushdown: 15/25, 9/30, 8/30
LF Arm Curl: 15/30, 8/35, 6/35
LF Seated Dip: 15/90, 12/105, 10/120

8:30 AM - 65 mins. of Spinning~ 11 miles (124 AVG - 153 MAX HR) 406 Kcals

2:20 PM - 22 mins of TM Running - 2.25 miles (133 AVG - 160 MAX HR) 155 Kcals
Breakout: 6.0 to 6.2 mph pace every 5 mins for 15 mins.,
then 6.3 to 6.7 mph every 1 min. for 7 mins. * Needed to stop because started to feel the calf tighten & I didn't want to couninue to run where an injury would occur.