[plthijinx]

i haven't done anything in a month however i would tackle different groups every day but my abs and obliques i did everyday.

abs:
inclined sit-ups 5 sets of 20
regular sit-ups 5 sets of 20
obliques 5 sets of 20 full motion from a fixed chair (180 degrees of motion)
one ab/oblique exercise i did three times a week was the simple broomstick method that i'm a firm believer in. take a broomstick and put it on your shoulders and wrap your arms around it lengthwise and twist right and left in a 180 degree motion. the key here is though you have to lean back just a tad. by doing this you tighten your abs and obliques. if you don't lean back then there is no resistance and they're relaxed.

push-ups:
5 sets of 20 each:
diamonds
inclined
declined
regular

lat pull down 5 sets of 11 ~ 14 @ 150 lbs

bench:
some days heavy 200 ~ 220 5 sets of 5 ~ 8 decreasing weight by a plate or two at a time
light days 150ish 5 sets of 12 ~ 14

curls 5 sets of 10 ~ 14 @ 80lbs
reverse curls 5 sets of 10 ~14 @ 50lbs

there's more but i have to get back to work here at the airport. more later.....