Weights

I forgot to mention that I'm also doing weights. I was doing about 3 reps of 10-12 different exercises for an hour 3x a week for the last month, but I've decided to cut back. The decision was made in the interest of keeping my lifting program sustainable :). Of course, some days I'll still go in and blow out an hour of lifting, but only when I'm really motivated to do so.

Anyhoo. Yesterday:
Stair Stepper: 10 min. warmup, "random hills" routine.

Lat pulldown: 10 x 105, 8 x 115, 6 x 125
Dumbell shoulder raise: 3 x (8 x 35#)

Rows: 10 x 95, 8 x 105, 5 x 115
Tri pulldown: 10 x 55, 8 x 55, 8 x 55

Bench (machine): 6 x 105, 3 x 115, (7 x 85), 3 x 115 (7 x 85)
Curls (machine): 10 x 35, 5 x 45, 4 x 45 (5 x 35)

I prefer to use the Smith Machine for bench/military presses, but ours was occupied yesterday so I used the cable machine. The cable machine has some extra, non-intentional, resistance built in. The cable does not move through the pulley smoothly, and so there's an extra frictional force added. How much, I cannot say.