I have almost twelve months to read something better in 2005, but it'd have to be some damn good to beat this.
Woohoo, how often do I go on my own discipline alone?
Precor elliptical 30', manual, 12/20 resistance, 20/20 incline, with two 2 lb handweights for the middle 20' (I know I have to get some heavier ones), 3900 strides, 410~ calories according to the machine, which didn't know about the weights. Average spm 130.
Then chest press, fly, shoulder, lat pull down, row, and a little bit of bi- and tricepping and some crunches.