2.83 miles in 20 min on stair master followed with 3.75 miles on treadmill elevation 15 pace 4.7.
7 min first mile elevation zero
calories 900.
weights bench press 90 lb 3 sets of 10.
bench pull down bar 90 lb 3 sets of 10
bench row 90 lb 3 sets of 10
free motion cable forward pec pull 50 lb 3 sets of 10
machine back tricep 90 lb 3 sets 10
bicep curl 40 lb " 21's " see link to 21's exercise.
http://highlifeworkout.com/2012/03/22/how-to-build-bigger-stronger-biceps-with-21s-video-2/
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