Nice work! Way to get the ball rolling!

Il Capo, You did 32 reps of a Janda situp  ? IRON ABS!

You did a "crunch"
Watch this-
http://www.youtube.com/watch?v=JDLPFrpZdxM

  I like the idea of giving "fitness sounding descriptions" to my laying around time. 

Well, as it turns out the crunches I did, while appreciated by my abs during the exercise where not particularly appreciated by my back the day after. I'm not sure whether I was working some lower back muscles or just messing my back, though.

Thanks for the vid, btw, I'll make sure to do the janda situps next time.

@angela: thanks, I am actually using a soft mat at the gym. I think the back pain was mostly due to bad form / weak abs. The pain disappeared after a day or so.

Jan 20th - Day A

I've increased the weights a bit after last time the exercises felt a little too easy (except for squats).

1) Dumbbell front squat. 5x5 @ 25lbs. Should try 30lbs next time.

2) Alternating single Hand Dumbbell row. 5x5 @ 30lbs. While it wasn't completely easy, I managed to knock a couple of sets in a row (did 2,2,1 instead of 1,1,1,1,1). I guess this means I should up the weight to 35lbs next time and start struggling a bit more.

3) Dumbbell bench press. Used 30lbs. This weight seems right for now. Sets: 5,5,5,3,3,4. I noticed the limiting factor were my shoulders and arms (triceps), and not pecs (those do not feel like they got any work out at all). I'm gonna check some vids to see whether this is bad form on my part or whether it's just my unbalanced body adjusting the strength of its components.

4) Reverse crunch (3xF): 28,22,22 (10% increase!  )

I noticed my veins popping much more than they would when I was overweight and chronic cardio-ing. Probably a result of lower BF and higher HR from the intense workouts.

Reminded me of this funny Family Guy skit.
http://www.youtube.com/watch?v=M9-o2L_huaI

Yeah. I live near the beach in South FL, so I try to walk (or jog / sprint) on sand every now and then.

4) Janda situps: 2XF: I checked the vid and figured it out - in theory - but did not do them right in practice. I understand I was supposed to lift my entire back from the waist upwards but could not do so. I ended up lifting half my back - arms extended - so I guess I did "crunches while resting legs on an exercise ball". Did ~ 30/set of those. I'll try to do the proper ones next time.

You aren't supposed to rest your legs on the ball. You squeeze the ball with your legs. This engages your hamstrings and glutes which inhibits your hip flexors from working there by isolating your abdominal muscles and forcing them to do all the work.
Reciprocal Inhibition- When an agonist contracts it's antagonist is forced to relax to allow for movement.