Week Nine - Day 1 and 2

 I am definitely feeling better, not quite 100% when getting both my run and weight lifting done in the early mornings, but I am getting there. 
 Yesterday I didn't run as Monday's are my no run days, but I did get up at 4 AM and head to the gym for back day. My stomach was cramping a little during the workout and I felt a little drained, but felt better throughout the day so that is a good sign. I lifted weights for an hour and 3 minutes.

Narrow Grip Lat Pull Down: 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 56.2lbsX14reps, 70lbsX8reps
Bent Over One Arm Dumbbell Row: 30lbsX12reps, 35lbsX12reps, 30lbsX12reps, 35lbsX12reps, 30lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Rear Delt: 6 sets/ 12 reps/ 40 lbs
Parallel Grip Lat Pull Down: 60lbsX12reps, 66.2lbsX8reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps

Seated Cable Row: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps

  Then before work I did some leg strengthening, I did 
3 sets of squats with a 20 lb Kettlebell
3 sets of donkey kicks - 12 for each leg
3 sets of fire hydrants - 12 for each leg
3 sets of Bridges - 30 seconds each

  Later in the evening I did some abdominal strengthening.
4 sets of the Plank Position - 1 Min, 1:30 Min, 1:30 Min, 1 Min
4 Sets of Bicycle Crunches - 50 reps each
4 Sets of Oblique Crunches - 15 reps each side
4 Sets of Raised Leg Crunches - 25 reps each

  Last night I didn't get to bed until just after 11 PM, I can get away with 5 hours of sleep but only 4 makes it really tough. I didn't want to get up, and I damn sure didn't want to go for a run and then to the gym. I got ready anyways, my body felt good (other than still sleepy) and I was going to take advantage of that.
  Rocky and I ran 5.4 miles in 55:51 with an average pace of 10:21 min/mile, no issues at all so that is good news.
Laps/splits:
Mile 1 - 10:49
Mile 2 - 10:26
Mile 3 - 10:34
Mile 4 - 9:59
Mile 5 - 10:06
Mile 5.4 - 9:50

   Got inside, changed my clothes and headed off to the gym.  I was definitely a little tired after the run, wasn't able to give it 100% but I did my best and feel good about the workout. Focused on Biceps, Triceps and Chest

Standing Dumbbell Curls: 20lbsX20reps, 22.5lbsX12reps, 20lbsX20reps, 22.5lbsX12reps, 25lbsX10reps, 22.5lbsX12reps, 25lbsX10reps
Standing Triceps Cable Pulldown: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Fly Delt: 60lbsX12reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 70lbsX8reps
Triceps Extensions: 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps, 35lbsX12reps, 40lbsX10reps
Standing Barbell Curls: 35lbsX12reps, 40lbsX12reps, 35lbsX12reps, 50lbsX6reps, 35lbsX12reps, 50lbsX6reps, 40lbsX12reps
Machine Chest Press: 60lbsX12reps, 55lbsX12reps, 60lbsX10reps, 55lbsX12reps, 60lbsX10reps, 65lbsX8reps