Wednesday was a rest day - i did one session cardio like this:

15 minute interval program, elliptical
100 revolutions jump rope
15 minutes gluteal program, elliptical
100 revolutions jump rope
10 minutes steady state, elliptical
100 revolutions jump rope
5 minute cool-down, elliptical
stretched my calves and feet!

The good news is - my feet aren't wrecked from this, last time I did it my plantar fasciitis flared up...this time not too much!

Thursday I did:
AM cardio - 30 minutes elliptical

Lifted - worked shoulders,abs

bb presses 85X10, 85X10, 85X8
upright rows 80X10, 90X10, 100X8
db lateral raises 20X9, 20X8
reardelt raises 15x10, 20X8
hanging abs 3 sets 15
decline crunches 3 sets 15

My food was half good/half bad. It was my daughter's birthday, so I let go and had some treats....oh well.

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