Monday: Upper Body @ Planet Fitness

Weight: 158.0 lbs

Cardio: 1 hour on The Arc Cross Trainer
I played my workout playlist and went at a comfortable pace for one song (for me, between 120-140 strides per minute), then kicked it up a bunch for the next song (~180 spm) and continued like that for the first half hour. For the last half hour I maintained at a medium ranged pace of about 150 spm, but every once in a while I would "sit" as low as I could and basically duck walked. Crucial!

Weights:

Hip Abduction 2 sets of 15 @ 45 lbs
Hip Adduction 1 set of 15, 1 set of 10 @ 70 lbs

Fly 1 set of 15 @ 45 lbs, 1 set of 15 @ 40 lbs
Rear Delt 2 Sets of 15@ 10 lbs

Chest Press 2 sets of 15 @ 30 lbs
Pulldown 2 sets of 15 @ 45 lbs

Row 2 sets of 15 @ 45 lbs

Overhead Press 2 sets of 15 @ 30 lbs

Arm Extension 2 Sets of 15 @ 10 lbs

Other:
30 minutes of Yoga using my phone app: Pocket Yoga (Desert practice)

Measurements:

Biceps 11"
Forearms 10"
Underbust 36"
Waist 33.5"
Hips 41"
Right Thigh 26", Left Thigh 25"
Right Calf 15", Left Calf 15.5"