30 Days Round 2: Day 1

So I decided that I want to start my 30 day transformation over again. I took about 12 days off and now it's time to get back to it and focus my workouts/eating better. 

Today's Workout:

Seated Cable row:

4 sets 25 reps 45 lbs

Lat pulldown:

4 sets 20 reps 45 lbs

Bent over row:

4 sets 20 reps 30 lb barbell

Pull ups:

4 sets 4 reps

Barbell curls:

4 sets 25 reps 20 lb barbell

One arm dumbbell row: 

4 sets 15 reps 15 lbs

Seated fly machine:

4 sets 20 reps 30 lbs

Seated shoulder press machine:

4 sets 15 reps 15 lbs

Dumbbel curls:

4 sets 15 reps 15 lbs

Push ups:

4 sets 12 reps

Cable curls: 

4 sets 12 reps 12.5 lbs

Standing cable row:

4 sets 20 reps 22.5 lbs

Cardio: sprints 20 mins 

Elevation intervals and speed intervals 

Speed between5-7.5 mph. Every 30 seconds I run .5mph faster till 7.5 then back down to 5mph.