seated dumbbell curls 10x20 8x30 6x35

seated O-H dumbbell extensions 10x25 8x30 6x35

lying dumbbell extensions 10x25 8x35 6x40

standing dumbbell 21s 3 sets 15 very hard after all of the above

crunches w/dumbbell on chest 15x15 12x20 10x25

twisted crunches w/ dumbbell on chest left and right same count as above

leg tucks w/ dumbbell 15x5 12x10 8x20 very difficult

lying side leg raises 3 sets 20

stretches 20 minutes

Treadmill 6 miles 15 degree incline 1325 calories.

I am thoroughly trashed and very glad this day is done.

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