14 OCT: Day one of new workout

My new schedule looks like this:

Monday:
AM: Run 5K
PM: Variety of heavy bag work, and fight conditioning drills

Wednesday:

AM: Run 5K

PM: I run a workout for my buddy. I only do some core strength lifts, and maybe some abs.

Friday AM: Run 5k

So how did I do?

1) Skier squat: 25lbs x 7

2) Walking lunge: 50lbs x 7 each leg

3) Deadlift: 185 x 7

rest for 1 min

4) Standing calves drop set: 245 x 17 225 x 15 205 x 8

5) Chinup: 8 + 1 negative

6) Prone raise: 15lb dumbbells x 6

7) Side raise: 15s x 10 + 1 static hold to failure

1 minute rest

8) Incline bench press: 145 x 10

9) Barbell curl: 75 x 8

10) Knee raise: 20