WORKOUT

5:15 AM - 86 mins. of Spinning ~ 14 miles (114 AVG - 136 MAX HR) 423 Kcals.

6:50 AM - 35 mins. of Running - 4.0 miles (141 AVG - 161 MAX HR) 270 Kcals.
Run: 3.6 miles in 30 mins (8:20 pace) Started at 6.6 mph for 4 mins, then 6.7 - 7.9 mph .1 mph increase every 2 mins. Walk:.4 miles @ 4.5 mph for 5 mins

7:25 P{M - 42 mins. of Weights: Arms (NO HRM) ~ 147 Kcals.
Pull-ups: 3 unassisted
Angled Chin-ups: 3 sets of 8
Assisted chin-ups (Narrow grip): 60/6, 60/6, 60/4
Assisted Chin-ups (Wide Grip): 75/6, 75/6, 75/6
BOSU Push-ups: 4 sets of 10
Dbl Curls: 15/15, 20/10, 25/5
Dbl Side Bends: 15/15, 20/15, 25/10
Barbell Curls: 30/15, 40/10, 50/3
Tricep Bench Dips: 3 sets of 25