Good workout. Did an ECA stack 15 mins before breakfast. Unfortunately a flat tire made me a little later than I anticipated. Luckily I had my cigarette-lighter powered pump on board.

Total time in the gym - 2:15.

Warm-up

10 mins on Lifecycle (avg. 80 rpm - 135 cals burned)
10 mins stretching

Weighed myself - 233 lbs

Chest

Flat bench - dumbbells
90 (8)
95 (8)
100 (7)

Seated decline - Hammer Strength machine
90 (8)
180 (8)
270 (8)

Incline fly - dumbbells
50 (8)
55 (8)
60 (8)

Triceps

Seated two arm extension - 1 dumbbell
85 (8)
90 (8)
95 (8) - bump up next week

Cable pull downs - close grip on machine specifically built for tri's
110 (8)
120 (8)
130 (8) - **PERSONAL BEST!!** - two plates from using the whole stack

Overhead rope extension
100 (8)
110 (8)
120 (8) - I'm guessing on the weight as I can't remember. But last set was using the whole stack on the cable machine.


Cardio

25 mins on Lifefit cycle. (80 rpm - roughly 300 cals burned??) I forget . . .

Notes

Damn good workout. Felt pumped and could have done more. (A little wired due to the ECA stack though.)

Even though I'm getting to my goal of losing my gut, I don't like the fact I'm noticing some shrinkage in my arms too. Gotta take the bad with the good, I guess.