weights, cardio

dumbbell military press 8,6,4,2,2@ 80, 90, 100, 110, 110

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10,8,8,6

upright rows 8,8,6,6@ 60,60,70,70

calf raises 3x20

34 minutes of lifting weights 200 calories burned.

30 minutes on the crosstrainer.  20 minutes of sustained 170 heart rate. 320 calories burned.

520 total calories burned.