Went out and accomplished a 3.2 mile run in drum roll .........28 minutes 46 seconds. Thats 29 seconds faster than my best home time......

Abs for today

Ab Crunch - unresisted feet elevated - 154 each

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30ea x 30 sets

All totaled up today - 884

Did 1 set incline bench press at 120 lbs, one set 12 lying arm curls and 1 set 12 incline chest fly resisted at 110 lbs