WORKOUT

5:15 AM - 30 mins. of Walking Hills - 2 miles ( 95 AVG - 123 MAX HR) 125 Kcals.

6:55 AM - 80 mins of Weights-Chest, Shoulder&Back ( 91 AVG - 120 MAX HR) 209 Kcals.
Bench Press: 95/10, 105/6, 115/3 (With help from spotter on the 3rd rep)
Knee in & outs: 30, 30, 30, 30
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 95/15, 95/15
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 3012
Dual Pulley Row: 60/15, 67.5/12, 75/10
Rear Deltoids: 45/15, 52.5/15, 60/15
Dual pulley Pull-down: 60/15, 67.5/10, 75/6
LF Lat Raises: 30/15, 35/8, 35/8
Shoulder Press: 40/15, 45/12, 50/8
Dbl Side Lat Raises: 10/10, 10/10, 10/10

7:15 AM - 31 mins of Running ~ 3.3 miles ( 143 AVG - 159 MAX HR) 241 Kcals.
5K in 27:20 mins. - Breakdown: 6.8 MPH pace for the entire 3.1 miles. Followed by 4 mins walking cool-down at 4.0 MPH pace in .3 miles.