am: 30 minutes treadmill, 3-5% incline, 4.0 mph.

pm: 30 minutes bike, fast-ish. medium resistance.

back day...

remember that thing i told you about where you put a bar in the corner, and weight on one end, and squat over it and lift it to your belly button? we did those. (if you dont know what im talking about, refer to my first few posts ) 4 sets, 10 reps each set. i had a 35 lb plate on there, so that + the bar.

reverse bench press thingys (again, refer to the last back day) where you put your feet up on a bench, and then hang from the smith machine bar, so your body is parallel with the floor, then pull yourself up. brutal. will someone name these exercises please? he he. any way, we did 4 sets of 8.

again, this one is hard to explain, refer to the last back day. lay on a bench on your stomach, grab the far end of a dumbell with both hands, arms straight, drop the dumbell back behind your head, bring it back up. awesome.
4 sets of 10, with 30 or so pulses at the end of each set.

hanging knee lifts for abs, 4 sets or 10.

cable crossover machine: straight arm lat pull downs. 3 sets of 10

torso rotation machine, 3 sets of 40, 20 each side.

bicycles...dont remember. i did some tho.