WORKOUT

5: 20 AM - 81 mins. of Spinning ~ 12 miles (122 AVG - 138 MAX HR) 433 Kcals.

1:15 PM - 50 mins of TM Jogging - 4.82 miles (133 AVG - 149 MAX HR) 367 Kcals.
Breakdown: 5.1 to 5.9 mph w/increase .1 mile every 4 mins. x 9 sets = 36 mins, then
6.0 to 6.4 mph w/ .1 mile increase every 2 mins X 5 = 10 mins., finally 6.5 to 6.8 mph w/ .1 mile increase every 1 min x 4 (avg pace = 10:30 min/mile)

7:20 PM - 53 mins. of P90X (Day 31 of 90) Back & Biceps (97 AVG - 1231 MAX HR) 182 Kcals
Wide Front Pull-Ups: 22 reps w/chair assist
Lawnmowers: 15/20#
Twenty-Ones: 21/10#
One-Arm Cross-Body Curls: 13/15#
Switch Grip Pull-Ups: 18 reps w/chair assist
Elbows Out Lawnmowers: 15/1#
Standing Bicep Curls: 13/15#
One-Arm Concentration Curls: 8/15#
Corn Cob Pull-Ups: 10 reps. w/chair assist
Reverse Grip Bent-Over Rows: 10/15#
Open Arm Curls: 15/10#
Towel Pull-ups: 18 reps.
Congdon Locomotives: 40/10# *easy
Crouching Cohen Curls: 8/15#
One-Arm Corkscrew Curls: 15/10# *easy
Chin-ups: 3 bodyweight, 13 w/chair assist
Seated Bent-Over Back Flys: 15/10#
Curl-Up/Hammer Downs: 12/15#Max Rep Pull-Ups: 16 w/chair assist
Superman: 5 sets of 10 second holds
In-Out Hammer Curls: 16/15#
Strip-Set Curls: 8/8#, 8/10#, 8/15#, 8/15#

8:15 PM - 16 mins of P90X-Ab Ripper ( 100 AVG - 117 MAX HR) 60 Kcals.