Friday Night Fever at the Gym (strength training + cardio)

Started with 5:00 warmup (stairclimber): 66 cal, 16 floors, 170 feet (avg speed - 3.3 mph)

Strength training - weight/reps/sets
Dumbbell calf raises  - 24/10/3
Single-leg dumbbell calf raises - 12/5/3
Cable Adduction - 10/10/3
Cable Abduction - 10/10/3
Preacher Bar Curl - 25/5/5
Dumbell Fly - 10/5/3
Overhead Dumbbell Tricep Extension - 10/10/3
Cable Ab Crunch -3 sets: (1) 40/15; (2) 40/20; (3) 40/20
Bar Twist - 30/3 (body weight)
Single Leg Press - 25/15/3

Cardio (stationary bike)
30:00, 10.63 mi, 231 cal, 112 avg HR