Week Four - Days 4, 5 and 6

I meant to post this yesterday, but got caught up in things so it didn't happen. Anyways, let's get to it.
Thursday -
Ran 5.4 miles with Rocky, it was only about 66 degrees but we took it slow, as in 57:22 with an average pace of 10:38 min/mile slow.
Then it was Back Day at the Gym - 1 hour total
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps 
Underhand Seated Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps 
Wide Grip Lat Pull Down: 6 sets / 12 reps / 70 lbs 
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps 
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX10reps

Friday - 
Another run with Rocky due to it being 66 degrees, and again it was slow. We ran 5.3 miles in 55:11 with an average pace of 10:24 min/mile.
Then off to the gym for Biceps, Triceps and Chest Day. One hour
Standing Barbell Curls: 50lbsX12reps, 45lbsX12reps, 50lbsX10reps, 45lbsX12reps, 50lbsX10reps 
Overhead Triceps: 22.5lbsX12reps, 20lbsX12reps, 22.5lbsX12reps, 20lbsX12reps, 25lbsX8reps 
Loaded Plate Incline Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps 
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps 
Triceps Dumbbell Kickbacks: 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX10reps 
Fly Delt: 75lbsX12reps, 80lbsX8reps, 75lbsX12reps, 80lbsX8reps, 75lbsX12reps 
Standing Triceps Cable Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps

Saturday -
Woke up late, really wanted to take the dogs to the woods but I went to the gym instead. Figured I could take them afterwards.
54 minutes on Shoulders/Delts
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 80lbsX10reps, 80lbsX10reps, 80lbsX12reps, 80lbsX12reps 
Dumbbell Lateral Raises: 15lbsX10reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps 
Plate Loaded Overhead Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps 
Barbell Upright Rows: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps 
Rear Delt: 55lbsX10reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps 
The Finishers: 12.5lbsX12reps, 15lbsX7reps, 3 sets / 12 reps / 12.5 lbs

Later that morning I took Dorian for a run at the river front, I ran 4 miles in 39:05 with an average pace of 9:46 min/miles.