back from my work out and all i can say is ouch....

we ran 2 miles (that's easy)
-pyramid pulls (which means I do one pull up then jon does one pull up, then I do two and jon does two, we did five total).
-then we did this in reverse, starting at five and working back down to one but this time you hold your chin above the bar for 10 secs and then lower for 10 sec

ok this sucked..and oh yeah form counts; straight legs and lower all the way down
AND NOW LET THE SUCKING BEGIN

-4 different types of push-up 5 each
wide push-ups
normal push-ups
military push-ups
diamond push-ups

the difference being the width of the hands or the way the hands are positioned

-10 sit-ups

and then core work outs
20 of these -leg lifts (lay with you hands under your butt and raise your legs 6inches off the ground and kick up without touching the ground)
20 of these--leg flutters (lay with you hands under your butt)
20 of these--criss cross your legs ((lay with you hands under your butt and raise your legs 6inches off the ground and raise your left over right and right over left = 1)
30 sec--planks
30 sec left plank
30 sec right plank

all of this equals 1 set and we did 5 sets....let's just say I could barely finish the last set but I did. My friend Jon was inpressed that I finished it all....and this will be repeated on tues and again on thurs

sun, tues, thurs til he leaves in Feb....oh fuck this will hurt but in Feb I'll look like a mini-navy seal