WORKOUT

8:00 AM - 77 mins of Weights-Chest, Shoulder&Back (102 AVG - 137 MAX HR) 309 Kcals.
Bench Press: 95/10, 105/8, 115/ (with help from spotter on the 4th rep)
Knee in & outs: 3 sets of 30
Cable Cross-over: 40/15, 45/10, 50/6
Hanging Straight Leg Lifts: 3 sets of 8
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/12, 30/10
Bent Over row: 70/15, 80/15, 90/10
Rear Deltoids: 60/12, 65/10, 70/8
Lat Flexor: 90/12, 105/10, 115/4
LF Lat Raises: 30/15, 35/10, 40/8
Shoulder Press: 40/15, 45/12, 50/10
Dbl Side Lat Raises: 10/15, 12/12, 12/10
Incl. Shoulder Press: 45/15, 60/10,60/8

9:25 AM - 60 mins. of Stepmill - 4.80 miles ( 113 AVG - 125 MAX HR) 303 Kcals.
Intensity: Manual Level 4 for 50 mins, then Manual Level 5 for 10 mins.

5:45 PM - 60 mins of Biking Outside - 12.8 miles ( 113 AVG - 136 MAX) 303 Kcals.
Was planning to go for a run but legs felt heavy, so I decided to bike instead. Did a nice easy pace ride.