Introducing variation in exercise

13/06/13
Scientific warmup
10 (5 each leg) walking lunges with 22.7 kg dumbells in each hand
4X10 walking lunges with 15.9 kg dumbells in each hand
3 sets of 4 flat back chest press with 25 kg dumbells
2 sets of 4 same as above with 22.7 kg
5 sets of 12 (6 each arm) alternating standing shoulder press 13.6 kg
13 pull ups
stretching
13 pull ups
The pull ups were done until failure. On the first set it was my grip that failed, on the second set I just couldn't  pull up anymore.

14/06/13
8.6km run in 40 minutes
It was really hot, my time was a pleasant surprise

15/06/13
scientific warmup
10X61.2kg deadlift
10 pullups
6X(4X84kg) deadlift
5X(10X22.7kg) overhead squat
5X10 full bridge
55 pushups
stretching
40 pushups
This was my first time performing overhead squats at first picked up a 40.9kg barbell and immediately realized that it was too much. My shoulders are really feeling it today, my hamstrings are sore as well. The pushups were performed to exhaustion. I am also becoming somewhat bored with the warmups, time to change it up.

16/06/13
10km run 48 minutes
Due to the circumstances I ran only a couple of hours after eating and suffered cramps.