WORKOUT

6:00 AM - 52 mins. of P90X (Day 45 of 90) Back & Biceps (96 AVG - 124 MAX HR)172 Kcals.
Wide Front Pull-Ups: 22 reps w/chair assist
Lawnmowers: 12/20#
Twenty-Ones: 21/15#
One-Arm Cross-Body Curls: 15/10#
Switch Grip Pull-Ups: 20 reps w/chair assist
Elbows Out Lawnmowers: 12/15#
Standing Bicep Curls: 12/15#
One-Arm Concentration Curls: 8/15#
Corn Cob Pull-Ups: 10 reps. w/chair assist
Reverse Grip Bent-Over Rows: 12/15#
Open Arm Curls: 8/15#
Static Arm Curl: 16/10#
Towel Pull-ups: 16 reps.
Congdon Locomotives: 40/15#
Crouching Cohen Curls: 15/10#
One-Arm Corkscrew Curls: 15/10# *easy
Chin-ups: 16 w/chair assist
Seated Bent-Over Back Flys: 15/10#
Curl-Up/Hammer Downs: 15/15#
Hammer Curls: 6/20#, 6/15#
Max Rep Pull-Ups: 18 Wide grip w/chair assist
Superman: 5 sets of 10 second holds
In-Out Hammer Curls: 12/10#
Strip-Set Curls: 8/15#, 8/15#, 8/10#, 8/10#

7:00 AM - 16 mins of AB Ripper X (93 AVG - 107 MAX HR) 54 Kcals.

1:30 PM - 57 mins of Run Training Intervals - 5.5 miles (138 AVG - 154 MAX HR) 426 Kcals.
Breakdown: 1/4 mile Repeats w/ 2 min. recovery X 14 sets.
ACTIVE TIME(Run) 38:30 mins - 3.5 miles total (8:10 min/mile pace)
RECOVERY TIME (Walk) 28:00 mins - 2.0 miles (14:00 min/mile pace)

8:00 PM - 60 mins. of Spinning @ Home ~ 10 miles ( 106 AVG - 118 MAX HR) 265 Kcals.