Friday was supposed to be my cardio day and Saturday my off day, but due to scheduling conflicts they got switched.So yesterday I did cardio and I tried upping the speed to 3.5 and I did it! I got a bad cramp in the front of my calf at the last 3 minutes, so I couldn't do my 7 mph windsprint, I just walked.

1-5: 3.5 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.5 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.5 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-17: 3.5 mph walk w/gradual incline increase of 2 each minute
17-20: got cramp, 3.5 mph walk, flat surface
20-21: 2-3 mph cool down

Today is UBWO, eating my oatmeal now in preparation for it Going to try to up my bench and preacher curls by 10 pounds today. I almost bought some 35 lb DB yesterday, but I knew Walmart had em cheaper and didn't. Kicking myself now.

CHEST:
BB bench press
85 X 12
95 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
20 X 12

BACK:
Wide grip pulldown
45 X 12
50 X 10
55 X 8
60 X 6
55 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing DB curls
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Preacher curls
60 X 12

Edited to change bench to 120 for 8 rep & last 12, 130 for the max of 6. Doing the 130 made me to go failure on the last 12 faster though. But, I guess that's not necessarily a bad thing.