Ok, so you think I would have figured this little secret out 4 years ago. Barbells before bikes. I tried this today and ohhhh what a difference! I could lift a lot more (because I wasn't exhausted from running) and during my run I wasn't dreading doing the weights. It made for a very enjoyable workout. I'll stick to it.

Chest
Paramount press: 1 x 12 @ 30lbs, 1 x 12 @ 40lbs, 1 x 8 @ 50lbs
Pec Dec: 3 x 10 @ 35 lbs
Cable chest press on a decline: 3 x 10 @ 15lbs

Triceps
Cable push downs: 3 x 6 @ 35lbs
Apex french press: 1 x 15 @ 15lbs, 2 x 8 @ 25lbs
Dip machine: 3 x 10 @ 70 lbs

Shoulders
Shoulder press: 1 x 10 @ 20 lbs, 1 x 8 @ 30lbs, 1 x 6 @ 40lbs

Cardio
5 minutes warm up @ 5.5mph
10 minutes HIIT (alternating 6.0mph for 1 minute, 7.0mph for 1 minute)
5 minutes cool down @ 5.5-5.0mph

Feelin' great!