Went out today and ran the course in 29:03 which is 20 seconds slower than Saturday but still a minute faster than last week.


Abs for Tuesday ---- Maintained half of weight workout days abs.

Ab Crunch - unresisted feet elevated - 100 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 60 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each x 3 set. 150 lb x 20 each

All totaled up today - 270

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.