WORKOUT

6:05 AM - 82 mins. of Weight Training (86-120) 210 Kcals.
Chest, Shoulder, Back & Abs
Bench Press: 75/15, 85/12, 95/6
Jackknife: 3 sets of 30
Cable Crossover: 30/15, 30/15, 40/12
Hanging Leg Lifts: 3 sets of 10
Incline Flyes: 20/15, 20/15, 20/15
Dbl Side Bends: 20/15, 20/15, 20/15
Row: 25/15, 35/12, 45/6
LF Abdominal: 80/15, 80/15, 80/15
Dual Pulley Row: 60/15, 67.5/12, 75/10
Dual Pulley Pull-down: 60/15, 67.5/12, 75/10
LF Lateral Raise: 30/15, 30/12, 30/10
LF Shoulder Press: 40/10,, 40/10, 40/10
Dbl Side Lateral Raise: 10/10, 10/10, 10/10

7:35 AM - 65 mins. of Incline Walking - 4,28 miles ( 98-109) 238 Kcals.
In-Zone: 0 mins.
4 mph @ 1% incline for 15 mins.
4 mph @ 2% incline for 15 mins.
4 mph @ 3% incline for 15 mins.
4 mph @ 4% incline for 15 mins.
3.5 mph @ 0% incline for 5 mins. * Cool-down

5:05 PM - 20 mins. of Stepmill - 2 miles (124-130) 124 Kcals.
In-Zone: 19 mins. (Manual Level 8)

5:30 PM - 60 mins. of Spinning w/Mike - 26.6 KM (133-157) 422 Kcals.
In-Zone: 55 mins. (~16.5 miles)