I'm in Trenton Ontario on business. The gym here is good. Typical, well equipped gym with too many machines and not enough free weights. Rubber coated hex dumbbells and the power rack is stuffed in the corner. There's lots of cardio equipment which is good because that's what I'm working on.
Stationary Bike - 10 minutes (110cal).
*super set the following
Flat Bench Press - 3 sets/20 reps/155lbs.
WG Lat Pull Downs - 3 sets/12 reps/160, 200, 240lbs (last set 8 reps).
Cable Triceps Extensions - 3 sets/12 reps/70lbs.
Stationary Bike - 10 minutes (120cal)
I took minimal rest between the weight sets. Just enough time to get a drink. Not a difficult work out but enough to get the heart rate up and burn some calories. We start our working group at 1200hrs so it's time for a shower then off to lunch at 11000hrs.