Workouts and how I plan them

It isn't clear from my posts but I don't take breaks between sets, instead I run a circuit. Exercise one, followed by exercise two, followed by exercise three and repeated until I'm done. Anyways, here are some recent training sessions:

25/05/13
Light 'scientific' workout warm up(jumping jacks pushups wall sit crunches step ups squats dips plank high knees lunge push up and rotation side plank)
12X145X5 deadlifts
12X40X5 dumbbell flat bench press
12X5 hanging straight leg lift
Stretching cooldown
I probably could have gone with 45 for the bench press. I feel like I might have been rounding out my lower back for some of the deadlifts, I need to make sure I have prefect form so as to avoid injury. The main difficulty with the leg raises was that my forearms were getting tired and my grip weakening. All in all a good workout.

27/05/13

6.5 km run in 31 minutes.

Hotter than the last run but a cool wind kept me feeling good. My hamstrings were sore from the deadlifts and so was my lower back (but not as much), which lends credence to the theory that I was rounding out the lumbar portion of my spine.