Cardio + a little strength training

I really didn't want to go to the gym this evening - it was cold, I was sleepy, YADA, YADA, YADA.  I'm certain I could have found many more excuses not to go, but I made up my mind and I'm glad I did.

I started with cardio  - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.34 mi, 70 cal, avg HR 118, avg speed 13 mph).  That really gave my lower half a good workout.

I followed up with some upper body strength training on the weight machines:

Exercise  - wt/reps/sets
* Pecs - 25/15/3
* Rear deltoids - 25/15/3
* Vertical press - 25/15/3
* Tricep extensions - 30/15/3
* Biceps curls - 20/10/3
* Deltoids (shoulders) - 10/5/3
* Biangular chest press - 25/10/3