Week into my plan and feeling really good, mentally and physically. Here is what I did for today .....

Set 1

1.  Running
   
2.  Bicycling
   
3.  Treadmill running
   
4.  Elliptical Training
   
5.  Other cardio (rowing machine)
   

1. 8:38.5 minutes
   
2. 2000 mtrs distance
   

editChoose one or more

1. Leaning Back Ab Stretch
   
2. Leaning Oblique Stretch
   

Choose oneSet 1Set 2Set 3Set 4

1.  Ab Roller Crunch
   
2.  Crunches
   
3.  Incline Bench Crunches
   

1. 15 reps
   

1. 15 reps
   

1. 15 reps
   

1. 4 reps
   

Comments: just righteditChoose oneSet 1Set 2Set 3

1.  Twisting Crunches
   
2.  Seated Twists
   
3.  Machine Crunches
   

1. 15 reps
   

1. 15 reps
   

1. 15 reps
   

Comments: just righteditChoose oneSet 1Set 2Set 3

1.  Hanging Leg Raises
   
2.  Leg Raises
   
3.  Lying Front Kicks
   

1. 15 reps
   

1. 15 reps
   

1. 15 reps
   

Comments: just righteditChoose one or more

1. Calf Stretch
   
2. One Leg Hamstring Stretch
   
3. Toe Reach Stretch
   
4. Standing One Leg Thigh Stretch
   

Choose oneSet 1Set 2Set 3

1.  Leg Extensions
   
2.  Single Leg Extensions
   
3.  Inner Thighs Machine
   

1. 15 reps
   
2. 27 kg
   

1. 10 reps
   
2. 32 kg
   

1. 0 reps
   

Comments: uncomfortableeditChoose oneSet 1Set 2Set 3

1.  Smith Machine Squats
   
2.  Barbell Squats
   
3.  Leg Presses
   

1. 15 reps
   
2. 25 kg
   

1. 12 reps
   
2. 27.3 kg
   

1. 10 reps
   
2. 29.6 kg
   

Comments: too easyeditChoose oneSet 1Set 2Set 3

1.  Seated Hamstring Curl
   
2.  Single Leg Machine Curls
   
3.  Barbell Straight Leg Deadlift
   

1. 15 reps
   
2. 25 kg
   

1. 12 reps
   
2. 27.3 kg
   

1. 3 reps
   
2. 29.6 kg
   

Comments: uncomfortableeditChoose oneSet 1Set 2Set 3

1.  Machine Standing Calf Raises
   
2.  Seated Calf Raises
   
3.  Calf Raises on Leg Press Machine
   

1. 15 reps
   
2. 25 kg
   

1. 12 reps
   
2. 27.3 kg
   

1. 10 reps
   
2. 29.6 kg
   

Comments: too easy

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