The lifting:
Squat Press: 200 lbs, 15 reps (after the last two sets walking lunges across the room and back, then rest)
SB Chest Press: 17.5 lb dumbbells, 12 reps (last set alternating)
DB Deadlifts (straight leg): 20 lb dumbbells, 12 reps
Cable 1 Arm Row: 32.5 lbs, 12 reps
Roman Chair: 10 reps (only 2 sets)
FM Shoulder Press: 25 lbs, 12 reps
Assisted Chin Ups: 120 lbs assistance, 12 reps
Assisted Dips: 115 lbs assistance, 12 reps
Rope Upper Back: 37.5 lbs, 12 reps
Chest Fly: 65 lbs, 12 reps
For the HIT, I did the zone 2 at 3.5 mph and the zone 4 at 6 mph, with the exception of the last interval when I did 7 mph. I did the whole thing on an incline of 2.0. My Stats:
Calories Burned: 291 (Treadmill)/635 (HR Monitor in total)
Total Miles: 2.15
Total Time: 33:00 (including cool down)/1:15:45 (in total)
Ending Heart Rate: 124
Next workout will be my Sole Sisters run tomorrow morning. As for the evening (if any assignment at all) or the rest of the week, I don't know, because my [slacker] trainer has not yet gotten me my assignments.
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