Did an easy 9.5 pace run today on the treadmill followed by my Weenie Weight session....

3 Mile Recovery Run @ 00:28:30

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Abs on slant bench

UPPER
3 x 12 Lat Pull Down (to top of head) @ 75 machine
3 x 12 Row @ 75 machine
3 x 10 Tricep Push Down @ 50 Machine
2 x 12, 1 x 10 Bicep @ 17.5 dumbbell