Goodbye Figure; Hello NPC Fitness!

Ahem, anyway it’s been awhile but I know I need the forums and the support so close (4 weeks, 3 days) from being on the Team U stage

Cardio AM ~ Track slow jog w/ sprint intervals every 5th minute for 60 minutes

Walking Lunges around gym floor
4 sets 20 steps, wide stance, deep lunge

Seated Diverging Lat Pull Downs
4 sets 15 reps @ 70, 80, 90, 90 lbs

Bent over DB Rows~unilateral
3 sets per side w/ 40 lb DB; 12 reps

Seated OH DB Press
30 lb DBs
4 sets to failure (12,9,7,4)

Standing Biceps Cable/Plate loaded curl
65 lbs x 3 sets of 12 reps

Calf/Shoulder loaded Raise
130 x 20
150 x 15
180 x 12

Full Military V-ups (power movement; tightening)
3 sets 20 reps at a 1-1 pace

Lying on side oblique crunches
3 sets 20 reps/side

Power-Scissor Abs (power movement; tightening)
3 sets x 30 sec each

PM Cardio~ StepMill; Level 7-10; 45m

walked my dog(s) for about 37 minutes; but it was a moderate pace of about 3.0 mph, 90% of the time.