Depends, if i do legs or something with legs in i just do bike (the kind where you almost lay in) and if i do something where my arms, shoulders in i do the elliptical for 5min and than some windmills and stretch out between sets :)
first, thx for checking out my log..
second thing, you have to remember that you workout more than twice the time i do.. I hit the gym since 17th January 2007, had a 1 1/2 Month break because of a rotator cuff tear and some other issues...
your bench seems pretty strong, easily over your bodyweight, but i really dont care how much i put on aslong i have a nice pump in there... i could bench 225 but i like to do my chest workout in slow motion with nice contraction and stuff like that
edit: forgot about that cardio thing...
i just do 5min cardio before my weight training to loose up my joints, get the blood pumpin and stuff like that :)