monday April 2

Stair master 20 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 1.5 miles  225 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 22.5 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Core Roman Chair full elevation 5 sets of 10
Assisted pull-up Machine 3 sets of 5 counter weight 90 lb
Assisted body lift Machine 3 sets of 5 counter weight 90 lb
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