5/3 Strength & cardio

10 minutes warm up on Arc Trainer

Chest Press 3x15 ~ 30#
Seated Row 3x15 ~70#
Leg Press 3x20 ~150#
Leg Extension 3x20 ~50# (at position 10)
Leg Curl 1x20 ~ 40#, 2x20 ~ 50#
Shoulder Press 2x15 ~ 30#, 1x15 ~ 15#
Lat Pulldown 2x15 ~ 50, 1x15 ~ 40
Ab machine 1x20 ~ 70#, 2x20 ~ 80#
Back Extension 1x15 ~90, 2x15 ~ 95

60 minutes Arc Trainer, resistance 30, 93-110 strides/minute the entire time (604 calories). The goal was 750 calories in as short a duration as possible - that would have required 120+ strides/minutes for the entire 60 minutes. I didn't have that in me. This was the first time I've been able to maintain 90+ strides/minute for more than 2-3 minutes at a time.

Mood: good
Intensity: max