2 X 2000 after heavy lifting - back, legs, abs, shoulders chest. Started adding in more weight. Was using 50 lb kettlebell for squats and 35 lb for one arm swings. Used 40 lb bar for lunges. Building up on leg press. Heavy back (180lb) and chest 135 lb x 20 or so plus pushups.

7:43.2 / 2000 / 27
7:49.2 / 2000 / 27

Avg 1:56.5 / 27 (which is PB 5K - 1)