Pre-gym weight - UNK
Pre-lifting warm up:

• 18 minutes elliptical machine - 216 calories

Upper body lifting - sets-reps (weight):

• Ab/back work - 3 X 12 (105/135/150) Machine
• Tricep dips - 3 X 12 (45/50/65) Machine
• Seated Row - 3 X 12 (45/45/45) Machine
• Chest press - 3 x 12 (10/10/10) Freeweight (FW)
• Bicep curls - 3 X 12 (10/10/10) FW
• Side bends - 3 X 12 (15/15/15) FW
• French press - 3 X 12 (15/15/15) FW

Post lifting cool down:

• 5 minutes elliptical machine - 61 calories

Post-gym weight - 153.5 lbs
I need to take a small notebook to the gym so I can write down the weight I use. I also need to play out what I'm going to do before I go.