Abs

Situps
50, 50, 50

Russian twists
30, 30, 30 per side

Plank, feet elevated
60, 51, 43 seconds

Bicycle crunches
50, 50, 50 per side

Side planks
3 x 30 seconds per side, continuous

Legs

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

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Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

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Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

Abs

Streaky

Bicycle crunches
50, 50, 50 per side

Plank with feet elevated (untimed) x 3

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 20, 20, 20

Side planks
30 seconds per side x 3 (continuous)

Abs

A quick Stonecroft gym workout.

Pushups/dumbbell rows - 20s x 10, 10, 10

Plank with feet elevated (not timed) x 3

Bicycle crunches - 50, 50, 50 per side

Leg hip raises - 20, 20, 20

Side planks - 30 seconds per side x 3 (continuous)

Abs

Bicycle crunches - 50, 50, 50 per side

Plank with feet elevated on a Swiss ball
38 seconds, 55, 49

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 12, 20, 20

Side planks - 30 seconds each side x 3 (continuous)

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Treadmill - 15 minutes

Legs

This is only the second time I've had a leg personal training session that left me almost unable to walk and with a spinning head. Ben was brutal!

Preloading: Traveling lunges (2 x no weights, 1 x 25lb dumbbells)

Back squats

Leg curls

Leg press - singles

Leg extensions

Leg press calf raises - both feet and singles

Skipping

Planks and side planks

Back, calves and abs

Listened to The Boss while running on the treadmill.
I'll probably do the same while on the Run for The Cure tomorrow.

Had a great night's sleep, so full of energy this morning. Also, no need to rush today so I got to do a good, full session.

Deadlifts
135lb x 10
225lb x 5, 5

Bent over between-leg barbell rows
50lb x 12, 75lb x 12, 12

Lateral pull downs - 90lb x 12, 11, 10

Back extensions - 12, 12, 10

Cable row (burn) - 60lb x 40

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 13

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

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Crunches - 25, 25, 25

Plank plus side planks x 2 - 30 seconds rest inbetween

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Treadmill - 15 minutes
I listened to Bruce Springsteen while running, which made it easy to pound out my strides.

Abs

My workout sessions this week have been a bit shorter than usual, due to family commitments. 

3 circuits; 1 minute rest between each circuit
25 x sit-ups
20 x scissor kicks (per leg)
Plank - max time
25 x bicycle crunches (per leg)
25 x side-to-side ankle touches (per side)
Side plank - max time (per side)

Abs

Didn't have much time today, so I did a quickish workout at the Stonecroft gym.

Bicycle crunches - 30, 30, 30 per side

Plank with feet on a Swiss ball - 54 seconds, 45, 51

Dumbbell side bends - 15, 15, 10 per side

Decline sit-ups - 15, 15, 15

Scissor kicks - 30 seconds x 3

Side planks - 30 seconds each side x 2

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10 minutes running