Wow! Your workouts are impressive. Keep up the good work!

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 25 pounds resistance
2 set leg presses, 150 pounds
2 sets lat pulldowns, 70 pounds
2 sets shoulder pulldowns, 27.5 pounds
2 sets push-ups on gravitron, 25 pounds resistance
2 sets seated rows, 27.5 pounds
2 sets tight seated rows (hands close together), 55 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 80 pounds

I couldn't leg press 150 lbs on a good day! And your upper body strength is truly impressive. WOW!

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 85 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 35 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 100 pounds

1 mile on the cross trainer, level 1 (time: 11:39)

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 60 pounds

1 mile on elliptical, no incline, level 1 (time: 14:15)

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 80 pounds

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 35 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 100 pounds

1 mile on elliptical, no incline, level 1 (time: 14:29)

5 minutes on the cross trainer, level 3

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 40 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 60 pounds

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

5 minutes warm-up on the cross trainer, level 3

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, 27.5 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 40 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 110 pounds

5 minutes on the cross trainer, level 3

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 40 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 60 pounds

This is actually from yesterday, I forgot to post!

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

5 minutes on the cross trainer, level 3

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 40 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 70 pounds

5 minutes warm-up on the cross trainer, level 5

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets standing rows, 40 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 55 pounds resistance
3 set leg presses, 200 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 55 pounds resistance
3 sets seated rows, 40 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 110 pounds