Weights, Exercise Bike

barbell bench press 8,6,4,2,1 @ 165, 175, 185, 195, 205

incline bench press 8,6,4,2,1@ 135

pullups 4x5 

seated cable rows 4x8 @ 105, 110, 115, 120, 120

seated flys 8,8,6,6 @ 170, 180, 190, 175

50 minutes of weightlifting

50 ab crunches

30 minutes of cardio on the exercise bike with a sustained target heartrate of 158.  10.88 miles biked, 255 calories burned.