2.2 miles on the elliptical, level 2 resistance, 30 minutes

5 minutes on the cross trainer, level 3

All sets 3 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 75 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 85 pounds
3 sets assisted situps, 85 pounds
3 sets tricep presses, 50 pounds
3 sets donkey presses, 115 pounds

All sets 10 reps:

3 sets pull-ups on gravitron, 15 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20 pounds
3 sets push-ups on gravitron, 15 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

15 minutes on Arc Trainer
3.2 miles on elliptical, level 1, 40 minutes

2.1 miles on the elliptical, flat mode, level 1 resistance, 30 minutes

1 mile on the cross trainer, level 1 (10:15)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 80 pounds
3 sets assisted situps, 80 pounds
3 sets tricep presses, 50 pounds
3 sets donkey presses, 115 pounds

From yesterday:

2.1 miles on the elliptical, flat grade, level 1, 30 minutes

5 minutes warm-up on the cross trainer, level 1 (.5 mile)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 100 pounds

4.5 miles on the elliptical, flat grade, level 1, 60 minutes.

5 minutes warm-up on the cross trainer, level 1 (.5 mile)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 100 pounds

3.2 miles on elliptical, flat grade, level 1 resistance, 45 minutes

1 mile on the elliptical, flat plane, level one resistance (13:35)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 120 pounds

1 mile on the elliptical, flat plane, level one resistance (13:35)

3.25 miles on elliptical, flat grade, level 1 resistance, 45 minutes

1 mile on the elliptical, flat grade, level 1 resistance (13:37)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 100 pounds

2.1 miles on the treadmill, hill program, 3 mph, 46 minutes