Gym

Are you ready? I made it to the gym. Good for me.

Run on treadmill: 2 miles total. First mile in 10 minutes, Second mile in 8:00 minutes. I have a feeling my internet going to go out any minute now. Images loading slower, pages, not loading at all...this coudl be the end.
Oh hey it's still up and running. Good stuff.

OK so after the run I did my normal weights/machines workout. I did bench presses, shoulder lift things (machine) I did some lat pull downs (95lbs) which I hadn't done in quite a while so I felt pretty awkward and it was tough.

I skipped the my normal leg workouts to focus on abs. Unfortunately I didn't get far. I tried the first part of the D3 suggested workout then crashed. It was tougher than I expected.
I did 3 sets of 25 reps of crunches using a big yellow ball. AFter that I went upstairs to to leg pull ups on one of those weird contraptions where your legs hand down and you support yourself with your forearms. I did 3 sets of 15 reps.
I also rode my bike too and from the gym. It was very cold.

Recap:
Run - 2 miles, 1 mile in 10 minutes, 2nd mile in 8 minutes.
Lifting - chest, shoulder, triceps, lat pull down
Abs - 3 x 25 over the ball crunches, 3 x 15 leg pull ups on weird leg-hang contrap.
bike - 2-3 miles.