Chest and Triceps

Cardio:

Morning

• 40 minutes on the treadmill, prior to weight training, which included running three miles
  
• 30 minutes on the elliptical trainer, post-weights.
  

Evening

• 15 minutes of "Guerilla Cardio" (5 minutes warmup, 5 minutes hard sprints, 5 minute cooldown)
  
• 60 minutes of indoor cycling
  *EDIT: 60 minutes of spin turned into two hours...I burned well over 2,000 calories tonight just doing cardio...*
  

Weights:

Chest:

• Bench: 1 warmup set of 10 reps, 75lbs (12 reps), 85lbs (10 reps), 95lbs (6 reps) - I'm weak!
  
• Dumbbell incline press: 25lbs (12 reps), 35lbs (2x8 reps)
  
• Dumbbell decline flye: 15 lbs (12 reps), 20lbs (2x10 reps)
  
• Pec deck: 75lbs (12 reps), 82.5lbs (10 reps), 90lbs (6 reps)
  
• Chest press machine: One triple set of 50lbs (15 reps), 37.5lbs (12 reps), 25lbs (10 reps) - Chest burn-out
  

Triceps

• Close-grip reverse bench press: bar (12 reps), 55lbs (2x10 reps) - Again, I'm weak!
  
• Skullcrushers: 40lbs (3x10 reps)
  
• Triceps kickback: 15lbs (3x10 reps/arm)
  
• Cable pushdowns: 70lbs (12 reps), 75lbs (10 reps), 80lbs (8 reps) - I gotta stop doing these...always make my elbow hurt!
  

Heart-rate monitor reading

Morning

• Duration: 2:10
  
• Calories burned: 1591 calories (35% fat)
  
• Max heart rate reached: 192 (98% of my MHR)
  
• Average heart rate: 143 (73% of MHR)
  

Evening

• Duration: 2:54
  
• Calories burned: 2162 calories (45% fat)
  
• Max heart rate reached: 189 (97% of my MHR)
  
• Average heart rate: 146 (75% of MHR)