WORKOUT

5:15 AM - 80 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: 30, 30, 30, 30
Cable Cross-over: 40/15, 45/12, 50/8
Straight Leg Hanging Leg Lifts: 3 sets of 8
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/12, 30/6
Bent Over Rows: 25/15, 35/15, 45/10
Abdominal: 95/15, 95/15, 95/15
Rear Deltoids: 60/12, 65/10, 75/6
Lat Flexor: 90/15, 105/8, 105/6
LF Lat Raises: 30/15, 35/12, 40/8
Shoulder Press: 50/15, 55/8, 60/6
Dbl Side Lat Raises: 10/15, 12/12, 12/10

7:00 AM - 60 mins. of Stepmill - .6 miles ( 119 AVG - 134 MAX HR) 339 Kcals.
30 mins @ Manual Level 4 & 30 min. at Manual Level 5