Thursday

10 minute bike (non-cardio)
10 minute stairclimb (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 165 leg extensions
3-12 100 hamstring pull-ups
3-12 225 donkey-calf raises
3-20 100 hip abduction
3-5 100 bicep curl
4-10 60 bicep curl
3-12 120 lat pulldown
3-10 90 deltoid raise
3-12 120 raised military press
3-12 165 military press
3-10 80 forearm press

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches