Cardio Time

25 minutes stationary bike, level 9 hills, 230 calories, 9 miles

Stretch

3 medicine ball rounds:

25 x throw overhead 3-4'
25 x squats
25 x pushups
25 x situps
25 x dips (no ball)

190 lbs.

Short Chest day

3 sets bench: 10 x 225, 8 x 225, 5 x 225

3 sets seated press: 15 x 150, 15 x 165, 15 x 150

Cardio day

Just the bike today - 30 minutes, level 8 intervals, 90+rpm, 9 miles, 225 calories

Short Shoulder day

4 sets seated military press: 10 x 135, 10 x 155, 5 x 175, 10 x 135
4 sets lateral dumbbell raises, 10 reps/set, 30 lb
10 pullups

Cardio day

Stationary bike: 20 minutes level 9 hills, 90rpm - 7.2 miles, 175 calories

Treadmill: 15 minutes @ 6mph - 1.5 miles, 220 calories

Situps: 3 sets of 40

Legs might be sore tomorrow

20 minutes on SR bike, hill profile, level 8, 165 calories, 7.3 miles

Stretch

Leg superset - 3 supersets of the following:

- 45 degree leg press: 25 x 250
- seated leg extension: (1)10 x 135, (2)20 x 105, (3)25 x 90
- seated leg curl: 25 x 105

weight:189

Embarrassing!

Bleh. 1st workout back after break...

3 sets flat bench w/225lbs.: 8, 7, 5

3 sets military press w/135 lbs.: 10, 10, 8

2 sets tricep pressdowns: 15 x 120, 10 x 150