Yesterday's session:

Yesterday was the back day.
Before session I took 1000 mg of L-Carinitine

one arm dumbbell row 16x10
one arm dumbbell row 22.5x8
one arm dumbbell row 22.5x8
one arm dumbbell row 22.5x8

seated cable rows 55x8
seated cable rows 60x8
seated cable rows 60x8
seated cable rows 60x8

wide-grip lat pulldown 55x8
wide-grip lat pulldown 60x8
wide-grip lat pulldown 60x8
wide-grip lat pulldown 60x8

Then I played squash for one hour as cardio.
While playing squash I consumed my protein shake.

After that I felt still strong so I continued my weight
lifting:

dumbbell shrugs 22.5x8
barbell shrugs 42.5x8
barbell shrugs 52.5x8
barbell shrugs 52.5x8
barbell shrugs 62.5x6

(I may note that my grip was not stong enough to
continue lifting)

after that still haveing some more strength
I endeavored into stiff-legged deadlifts:

stiff-legged deadlift 52.5x8
stiff-legged deadlift 62.5x8
stiff-legged deadlift 72.5x6
stiff-legged deadlift 82.5x6

Then I felt exhausted and went home.

Today I woke up at 6am in the morning, took 1000 mg of L-Carinitine, and went jogging. My legs are still sore from friday's workout. I ran rather fast finishing a track on olympic stadium in a little more than 2 minutes, but I did not last long. I quit after 15 minutes.