Smith Machine Presses: 10x105,10x105,9x115,7x125
Seated Lateral Raises: 14x10,12x10,12x15,9x20
Bent Over Cable Laterals: 12x10,10x20,7x20
Standing Overhead Cable Extensions: 10x80,10x90,9x100,8x100
Lying Triceps Dumbbell Extensions: 12x20,10x25,9x30,8x35
Flat Machine Press: 10x130,9x135,6x145
Machine Preacher Curls: 10x60,9x65,6x75

====================================
-------- LONG RUN --------
Cardio 65 Mins (7.30 Miles in 60:00)
====================================
1) 10:00 @ 7.0 mph
2) 10:00 @ 7.1 mph
3) 10:00 @ 7.2 mph
4) 10:00 @ 7.3 mph
5) 00:30 @ 7.5 mph
6) 08:30 @ 7.8 mph
7) 01:00 @ 8.2 mph
-) 5:00 @ 3.5 mph average {cooldown}

---> 3 miles in 25:25
---> 5k in 26:20
---> 3.55 miles in 30 mins
---> 10k in 51:44
---> 7.30 miles in 60 mins
---> 7.59 miles in 65 mins

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