Cardio Legs Day

20 minutes stair climber, level 8 aerobic setting: 230 calories

stretch

2 superset rounds of:

45° leg press: 25 reps x 250lbs.
seated leg extension: 25 reps x 120lbs.
seated leg curls: 25 reps x 120lbs.
45° calf raises: 25 reps x 100lbs.

188lbs.

Chest of Weakness

Flat Bench:

8 x 225
8 x 225
6 x 225

Incline dumbbell:
10 x 75
8 x 80
6 x 85

Seated press:
10 x 180
9 x 180
8 x 180

Crossfit kicks my butt

4 rounds in 24 minutes, using (2) 15lb. dumbbells:

25 squats w/db
25 bent-over rows w/db
25 thrusters w/db
25 hammer curls w/db
25 push-presses w/db

Still 187.5 with a tubby midsection

Wed. - Shoulders

4 sets military press:

10 x 135
10 x 155
6 x 175
10 x 135

3 supersets of:
10 lateral raises w/25 lb. dumbbells
10 front raises w/25 lb. dumbbells
10 shoulder shrugs w/75 lb. dumbbells

Tuesday - Bike

45 minutes stationary bike, level 8 intervals

395 calories

16 miles

187 lbs

Monday Mix - Stairs, Pullups, Pushups

15 minutes stairclimber, level 8 aerobics, 175 calories

10 pullups
10 pushups
1 minute rest
10 pullups
30 pushups
2 minutes rest
10 pullups
50 pushups

Plan B - Bike Day

Started out wanting to lift - chest and back - but back kink made that a no go. So.

30 minutes on stationary bike, level 8, intervals. 256 calories, 10+ miles

189 lbs.