A.M. - Weights

Deadlifts - 10/8/6/5
#{290, 320, 350, 350-290}

Sumo Deadlifts - 10/8/7/6
#{200, 220, 240, 260}

Ab Coaster (Weighted Knee Lifts) - 15/15/15/15 (per side, left and right)
#{30, 35, 40, 45}

Dumbbell Romanian Deadlifts - 15/12/10/8
#{100, 110, 120, 130}

Back Extension - 20/16/14/12
#{150, 170, 190, 210}

Adductor Machine - 15/12/10
#{230, 250, 270}

Core Rotation Machine - 15/12/10/8 (each side)
#{110, 130, 150, 170}

Abductor Machine - 15/12/10
#{230, 250, 270}

[Leaning Side Crunches - 15/15/15/15 (each side)
Weighted Back Raise - 10/10/10/10]
#{25, 25, 25, 25}

Hanging Knee Raises - 8 (per side)
#{Bodyweight}

Est. Calories ~ 820

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 485



I went a little too high in rep numbers for the weight on initial deadlifts and annihilated my forearms early on. I struggled to get the last set done at the starting weight and had problems the rest of the workout with grip exercises. My fingers were shot and I came ridiculously close to dropping 350 lbs and probably killing a few oldsters of shock. I couldn't hold on any longer for the hanging knee raises, but I think I got the job done regardless. I won't make that mistake again. Also, the weird adductor/abductor sets are in there because a guy got to the core rotation about three seconds before me. I skipped those on leg day anyway and it saved me from being awkward, so hey... whatever works.