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bike 316 cal, 7.14 miles in 20 min
dual action chest press 65 lbs x 10 reps x 3 sets (all sets are 10 reps and x3 unless otherwise noted)
seated leg press 50
arm curl 30
fly 50
leg press 120
tri 40
abs 20
cable cross over 40
rotary calf 230
prone leg curl 60
glute 87.5
bench press - just the bar
leg extension 90

64 min total