Well despite 6 hours of sleep last night I feel great, wonderful, amazing (insert superlative here). Managed about 40 minutes of cardio this morning, moderate intensity (at 5:50 a.m. as per the usual) and kicked butt during the day. Decided to go for the warm up cardio, abs (ouch) and chest this evening. Here goes:

5:10 p.m. 15 minutes cardio - warm up
5:25 p.m. Abs

Superset 1
Floor crunches, legs raised (no support), 2 sets, 15 reps
Straight leg raises, 2 sets, 15 reps
Superset 2
Side crunches, 2 sets, 12 reps (each side)
bicycle crunches, 2 sets, 24 reps
Superset 3
Hip thrusts, 2 sets, 15 reps
Pike ups, 2 sets, 12 reps

Chest, 3 sets, 10 reps, static contraction on last 2 reps, hold 10 secs
Incline BB Press
10x85lbs
10x85lbs
8x85lbs

Flat BB Press
10x85lbs
10x85lbs
10x85lbs
6x85lbs (for good measure)

Flat Flye, each rep = 2.5 reps
8x30lbs
8x30lbs
8x30lbs
16x20lbs, single reps to finish them off.

Stretching, followed by creatine, glutamine, whey protein and 40g of dextrose a la Rockets. Suspecting some pain tomorrow!

Nat