For a good alternative to standard crunches you might try the Janda Situp.

Gostrydr posted this site, and the first 3 articles are about AB excercises. You probably already read them, but in case you didnt, they were very good at detailing the process of abdominal isolation and work.

I wouldnt be able to walk after 200 lunges.

LOL. During the workout, I really wondered what I was thinking writing something like that for myself. I'm pretty sore, but nothing too bad, surprisingly enough.

My abs are aching today though. Go figure.

Thursday, 10/18/07 AM Cardio Workout

30 minutes of intervals. I used the stairs in my house. I sprinted up and down, carried 5 & 10 lb. hand weights, and balanced it out with a little flat surface walking as well as just walking up/down the steps.

This was a good workout, but tough. It's different from what I've been doing, and that's a good thing.

I walked 1.9 miles to the high school track, which took about 25 minutes.

I then walked and jogged a mile on the track. I suck at running any length of time. Plus I had to dodge the band practice that was using the field and overflowing onto parts of the track. It took like 16 minutes.

Then I walked the 1.9 miles home, which took about 30 minutes.

Now for my squats, which I forgot I had to do...

Thursday, 10/18/07 PM reps/wt.

squats

5 minute cardio warm-up
jump squats 10r
goblet squats 10r x 15 lb. db
goblet squats 10r x 30 lb. db
goblet squats 10r x 15 lb. db
goblet squats 10r x 30 lb. db
sumo squats 10r x 30 lb. db
sumo squats 10r x 50 lb. db
sumo squats 10r x 30 lb. db
sumo squats 10r x 50 lb. db
jump squats 10r
5 minute cardio cool-down

This workout lifted my spirits a bit. I am going to be so sore tomorrow, and I have lunges to do. Lovely...

35 minutes altogether; 4 running/jogging intervals; plenty of hills.

I made it up the HfH by doing a slower jog. It was rainy and the leaves were slippery, so that was rather unpleasant. I thought about coming home and doing indoor cardio, but I decided to just get it done. Good on me.

Friday, 10/19/07 PM reps/wt.

lunges

5 minute cardio warm-up
jump lunges 10r
front lunges 10r x 15 lb. dbs
front lunges 10r x 30 lb. dbs
front lunges 10r x 15 lb. dbs
front lunges 10r x 30 lb. dbs
back lunges 10r x 15 lb. dbs
back lunges 10r x 30 lb. dbs
back lunges 10r x 15 lb. dbs
back lunges 10r x 30 lb. dbs
jump lunges 10r
5 minute cardio cool-down

My legs are sore. Very sore. So glad an abs day and then a rest day are lined up.

Saturday, 10/20/07 PM rep/wt.

abs

5 minute cardio warm-up 10r
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
V-ups 10r
reverse crunches 10r
frog sit-ups 10r
alternate heel-touchers 10r
5 minute cardio cool-down

This felt pretty strenuous, in a good way. Now my butt, legs and abs hurt.

Monday, 10/22/07 PM reps/wt.

Deadlifts, Squats, Clean & Press:

5 minute warm-up
DL 7r x 130 lb. bb
DL 5r x 150 lb. bb
DL 3r x 200 lb. bb
DL 2r x 220 lb. bb
DL 1r x 250 lb. bb
DL 2r x 220 lb. bb
DL 3r x 200 lb. bb
DL 5r x 150 lb. bb
DL 7r x 130 lb. bb
squats 10r x 15 lb. dbs
squats 8r x 20 lb. dbs
squats 5r x 30 lb. dbs
squats 3r x 50 lb. dbs
squats 1r x 70 lb. dbs
squats 3r x 50 lb. dbs
squats 5r x 30 lb. dbs
squats 8r x 20 lb. dbs
squats 10r x 15 lb. dbs
C&P 7r x 40 lb. bb
C&P 5r x 50 lb. bb
C&P 3r x 70 lb. bb
C&P 2r x 80 lb. bb
C&P 1r x 100 lb. bb *PR*
C&P 2r x 80 lb. bb
C&P 3r x 70 lb. bb
C&P 5r x 50 lb. bb
C&P 7r x 40 lb. bb
5 minute cool-down

I felt really good with this workout.

I will consider 250 to be my Max Lift on the deadlift for now. I got to 270 (once) but I was quite a bit heavier then. I will work my way back up.

I think I remember hitting a 100 lb. C&P before, but I'm not sure. So it's getting counted as a personal record.

Overall, very good workout!