Wednesday's workout:
Cable crunches - 5 sets x 35 reps @ 140lbs
V-ups - 5 sets x 10 reps @ body weight
Cable push downs - 5 sets x 6 reps @ 110lbs
Trciep extns machine - 3 sets x 8 reps @ 50lbs
Dips - 5 sets x 12 reps @ body weight
Db bicep curls - 5 sets x 8 reps @ 30lbs
Preacher curl machine - 3 sets x 8 reps @ 70lbs
Bench press - 1 set x 6 reps @ 135lbs, 4 sets x 6 reps @ 140lbs
Cable row - 5 sets x 7 reps @ 225lbs
Today's workout:
5.30am run = 5.7 mile run with middle 3 as tempo. Average pace 8:59, in 51 minutes, 554 calories. Miles 2,3,& 4 run in negative splits, with the fastest mile being 7:43

Weights today:
Standing calf raises - 5 sets x 8 reps @ 295lbs
Deadlifts - 5 sets x 6 reps @ 135lbs
Db squat jumps - 5 sets x 8 reps @ 40lbs
Db cross-over step ups - 5 sets x 10 reps each leg @ 50lbs
Hip abductors & adductors each - 5 sets x 6 reps @ 140lbs
Seated shoulder press - 5 sets x 10 reps @ 165lbs
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Db rear flys - 5 sets x 6 reps @ 70lbs total
Cable crunches - 5 sets x 35 reps @ 140lbs
Phew!