So the first day of my new program...........and I already messed up. OH WELL. I did back and triceps instead of biceps.
Friday, September 30
Weight Training 3 sets/8 reps of each
Lateral Pulldown 80lbs
Tricep Press 80lbs
Lower Back 80lbs
Compound Row 80lbs
Pull Ups 59lbs
Upright Row 15lbs

The "lower back" is the only name on that machine. The pull ups were weight assisted, so my body-weight assist= 59 lbs

Cardio
Eliptical hill profile, 30 min
Bike varied profile 10 min
Treadmill 5 min

I got in 45 min cardio It seemed like 2 hours