Cool Running week two # 1 completed and in addition to that includes the ab work out. For the abs this is what occurred today.

Ab Crunch - unresisted feet elevated - 154 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 84 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 120 lbs x 30 x 2 sets, 120 lbs x5
Plus through in inclined bench press resisted 1 set of 12, chest fly inclined resisted 1 set of 12

added another mile run with son at night