Friday Workout March 30

Stair master 22 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 3.0 miles  528 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 20 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Seated leg press 165 lb 3 sets 10
Seated Leg extensions weight 135 lb 3 sets 10
Leg Curls 40 lbs 3 sets of 10
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10
gym-weight-machines