Workout
1hr bike - resistance 15 - 20km (av. heart rate, 136bmp)
20 minute treadmill run - 3.68km (av. heart rate, 158bpm)
Weights
Bicep curls - 10kg - 3 sets, 12 reps
Deltoid abduction - 20lbs - 3 sets, 10 reps
Bench press - the bar - 3 sets, 10 reps
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