Week 6/Workout 2: Cardio and Weigh In

Gunner Man:
Weigh in day and cardio/abdominal workout. I stupidly left my progress cards back in Vermont, so I am going to have to start from scratch. When I started this workout and training I was at 205-207 pounds. Gradually I got it down to where my last weigh in on June 30 I was at 190 pounds, and had cut about an inch off my waist (35.5-34.4). Those are pretty much the only numbers I remember exactly. If I can get down to 180 before I go back to Vermont I will be satisfied. The weigh in for past two weeks are as follows (June 30-July 14):

Weight: 192
Waist: 34"
Chest: 41"
Bicep(L/R): 15"/15"
Tricep(L/R): 14.5"/14.5"
Hips: 41
Leg(L/R):24"/24"
Calf: 14.5"/14.5"

Interval Workout- Stationary Bike
40 minutes/16.4 Miles/Level 11 hill workout
5 minute warm-up
1 minute pedalling at intense pace at 100-108RPM
1 minute rest at 80-85 RPM
(Repeat 1/1 for 30 minutes)
5 minute cooldown

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

*Once Tyrrell finishes his thesis I am sure he will start posting his workouts as well