Today cardio & Bicep

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/

Steps and Tread Mill Workout

20 Min Step Master, average Level 77, 100 floors, 267 Calories
4 miles tread mill, pace 5.5 miles/hr, 44 min, 650 Calories

TRX Workout

7 TRX Workouts
1. Drop Lung : Start on one leg, drop other leg behind with knee at ankle. Don't touch rear foot to the ground. 10 reps, each leg.
2. Over Head Squats: Start with hands in a "Y", squatting down with arms over head. 10 reps
3. Power Pulls: Single Arm, row with a swing looking at your hand the whole time rotate until your hand is as far back as possible behind you. Rotate back up looking at your hand until you reach the strap in front of you. 10 reps each time.
4. Lateral Lunges: Step side ways, dropping opposite knee behind your ankle. 10 reps each side/leg.
5. Atomic Pushup: Push up on your hands with knee's and bring your legs to your chest two motions. 10 reps.
6. Hamstring Curls: Lay on your back, place ankles in straps like diving fins. Raise back off the floor and bring your heels to your butt. 10 reps
7. T's and Y's: Start with arms in a "T" with your shoulders. Keep arms straight at the elbow pull forward to "Y" and release slowly. 10 reps