WORKOUT

5:45 AM - 57 mins. of Spinning ~ 9 miles ( 114 AVG - 129 MAX HR) 276 Kcals.

6:55 AM - 80 mins of Weights-Chest, Shoulder&Back ( 91 AVG - 120 MAX HR) 227 Kcals.
Bench Press: 85/12, 95/10, 105/6, 115/2 (With help from spotter on the 2nd rep)
Knee in & outs: 30, 30, 30, 30
Dbl Incline Flyes: 20/15, 25/10, 30/6
Dbl Side Bends: 20/15, 25/10, 30/6
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 95/15, 95/15
Dual Pulley Row: 60/15, 67.5/12, 75/8
Dbl Rows: 20/15, 25/12, 30/10
Dual pulley Pull-down: 60/15, 67.5/10, 75/6
LF Lat Raises: 30/15, 30/12, 30/8
Shoulder Press: 40/15, 45/12, 50/8
Dbl Side Lat Raises: 12/10, 12/10, 12/10