WORKOUT

5:00 AM - 70 mins. of Weights: Upper-body & Arms (100 AVG - 140 MAX HR) 270 Kcals
In-Zone: 14 minutes
Assisted Wide Grip Pull-ups: 90/12, 75/6, 75/6
Assisted Narrow Grip Pull-uos: 90/10, 75/6, 75/5
Assisted Dips: 75/12, 60/10, 60/10
Push-ups: 3 sets of 20 (Standard Military)
Dbl Curl: 15/15, 20/10, 20/6
Tricep Dips between Two Benches: 20, 15, 15
Bar Curl: 20/20, 30/15, 40/8
Rope Tricep Puchdown: 20/15, 25/10, 25/10
Bicolator: 50/10, 50/10, 50/10
LF Overhead Press: 40/15, 50/10, 50/10

6:20 AM - 60 mins. TM Hill Walking - 4.0 Miles (111 AVG - 117 MAX HR) 301 Kcals
In-Zone: 14 mins.
4 MPH (0 -6.0% incline) with .5% incline increase every 5 minutes.

5:10 PM - 80 mins. Spinning w/Mike- 22.4 miles(130 AVG - 156 MAX HR) 455 Kcals
36.1 KM