Workout Progress, 1/3/11

So here's a summary of my workout today

I started out with 25 minutes on the elliptical machine.  I kept my heart rate near the maximum of 162bpm for almost all of that time.  Burnt 375 calories in the process.

I then moved to weights, and done as follows
Bicep Curls - three sets at 60, 55, and 40lbs.  15 reps each set.
Tricep Extensions - three sets at 50lbs each, 15 reps each set
Leg Press - Two sets at 180lbs, but found it weak.  Went to 200lbs for the third set.  15 Reps each
Shoulder Press - One set at 40lbs, and two more at 50lbs.   15 Reps each
Standing Calf Raises - three sets of 15 reps, 220lbs (plus body weight) - OWWWW!
Seated Bench Press - One set at 75lbs, and two at 85 lbs - 15 reps each
Pulley Flies - Two sets at 35lbs, and one at 30lbs.  15 Reps each
Single-leg Step Knees (using a stool at about 14 inches, raising the other knee to the chest) - 15 reps, 3 sets each side
Lower Back Extensions - Three sets of 15, each 200lbs
Seated Rows - One set at 50lbs, and two sets at 60lbs, 15 reps each
Rear Delt Flies - Two sets at 35lbs, and one at 30lbs, 15 reps each.

All in all, I probably burnt off 700 calories, plus the cardio.  So in the neighborhood of 1000 calories, plus normal usage of sitting on my ass in front of a computer.