Back and Shoulders

Cardio

Morning

• 40 minutes on treadmill, ~3.32 miles, intervals of 7-8mph, pre-workout
  
• 30 minutes on elliptical, post-workout
  

Weights

Back

• Lat pulldown: 65lbs (12), 70lbs (10), 75lbs (8)
  
• Seated low row: 50lbs (12), 55lbs (10), 60lbs (8) - Should be able to increase weight next time
  
• Cable pullins: 50lbs (12), 60lbs (2x10)
  
• One-arm dumbbell row: 35lbs (3x10/side)
  

Shoulders

• Smith military press: 45lbs (12), 65lbs (10), 75lbs (6)
  
• Dumbbell shoulder raises (side/front): 10lbs (3x8/5)
  
• Dumbbell shrugs: 55lbs (3x10)
  
• Rear delt machine: 45 (12), 52.5lbs (2x10)
  

Heart-rate Monitor Readings

Morning

• Duration: 2:08
  
• Calories burned: 1477 calories (45% fat)
  
• Max heart rate reached: 199 (102% of my MHR)
  
• Average heart rate: 138 (71% of MHR)