Friday, 12/7:
-30 min weights: overhead DB press, DB bench press, situps with 25# DB tricep extensions, renegade rows, lunges (pulled my groin, ouch)
-13 min steadyish state jogging on treadmill
15 minutes Stairmaster stepmill, aerobic, resistance at nine
60 minutes shoulders, biceps and triceps routine
45 minute spin class, tough but not as hard as Wednesday's