so, here is what I did yesterday roughly.
I drank 6 water bottles and no soda, although, this new coke zero is nice.
Running: I ran twice. I first did 1 mile at 10 mph at the gym on the treadmill. Later on I did, I think, 3 miles around a lake here.
Weight lifting: 50 minutes of high intensity weight lifting. I skipped quadriceps because the machine was breaking and I did not want to put any strain on it. I'm extremely sore, much more then normal.
Abs: I did 300 crunches at the gym over 3 sets, seperated about 4 minutes apart. ( we do crunches, machine, crunches, machine, crunches) At home I did 100 sit ups. I was planning on 250 but I didn't get around to it.
Punching Bag: 1 hour. Worked combinations focusing on low right kick.
Throughout the day I did alot of push ups and pull ups but I don't set aside time for those alone.
Basketball: I suck, thats all. 6/20 free throws.......
Credit to ThaMuffinMan