5:20am Workout

**Note: I started posting links to what the exercises are

A bunch of Stretching

Chin Ups
4, then 3

Incline Barbell Bench
45 lbs x 10
75 lbs x 5
95 lbs x 5
105 lbs x 3

Lat Pull Down
90 lbs x 10
100 lbs x 6
100 lbs x 5

Flat Dumbbell Bench
40 lbs x 6
45 lbs x 6
45 lbs x 6

Incline Chest Flies
15 lbs x 12
15 lbs x 10
15 lbs x 10

Single Arm Bent Over Row
50 lbs x 6
60 lbs x 6
65 lbs x 6

Standing Cable High Row
45 lbs x 10
50 lbs x 10
60 lbs x 10

Cardio
rowing machine
20 seconds max effort, 10 seconds rest for 30 cycles (15 mintues)
To learn why view here:  http://en.wikipedia.org/wiki/High-intensity_interval_training

I followed this up with 1.5 Scoops of Surge; I know I'm supposed to be eating real foods, but this seems to be making a big difference in burning fat and retaining muscle.