Today was great!!
The workout for today was (weights in kilos - to convert to pounds use 1 lb = 0.453 Kg)
Back
* underhand cable rows 12(45)-12(50)-10(55)-10(60)
* seated cable rows 12(50)-12(60)-10(60)-10(60)
* machine pulldowns 12(40)-12(50)-8(55)
Shoulders
* seated dumbbell presses 15(15)-12(20)-10(25)-8(25)
* seated lateral raises 14(15)-12(15)-10(20)-8(20)
* bent over dumbbell laterals 14(10)-12(15)-10(15)-8(20)
Biceps
* standing barbell curls 12(20)-12(25)-10(28)-8(28)
* lying dumbbell curls 12(10)-10(15)-10(20)
* seated dumbbell 21s 21(5)-21(8)
Abs 2x25 each exercise
lying side leg raises - seated twists - leg raises - crunches

Then I did cardio. Walked on the treadmill for 30 min, the machine read 240 calories.

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