A.M. - Weights

Deadlifts - 5/6/7/8
#{350, 340, 330, 320}

[Sumo Deadlifts - 5/6/7/8
Weighted Standing Side Bend - 10/10/10/10 (each side)]
#{270, 260, 250, 240}
#{45, 45, 45, 45}

Dumbbell Romanian Deadlifts - 8/10/12/15
#{140, 130, 120, 110}

Core Rotation Machine - 8/10/12/15 (each side)
#{185, 185, 165, 145}

Back Extension - 10/12/14/16
#{240, 230, 220, 210}

Ab Coaster (Weighted Knee Lifts) - 20/25/30/35 (each side)
#{40, 35, 30, 25}
[Leaning Side Crunches - 10/10/10/10 (each side)
Weighted Back Raise - 10/10/10/10]
#{25, 25, 25, 25}

Est. Calories ~ 800

A.M. - Cardio

Treadmill - 40 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 610

P.M. - Cardio

Treadmill - 20 minutes, 6.5 mph @ 1.0 incline w/ 5 30 sec. sprints @ 11.5 mph

Treadmill - 30 minutes, 3.4 mph @ 14.0 incline

Est. Calories ~ 805



I like the heavy scheme for deadlifts. My hands are still dead by the end but it's easier to hold the lighter weights with shot forearms. I'd like to settle on another supplementary oblique move to superset with the romanian deadlifts to give my forearms more of a rest. I'll figure it out eventually. I got a lot of entertainment out of the Johnson City crew on the treadmill. Wildman was darting around like a crazy person and SQUATGIRL~! made an appearance too. Dunno if I've mentioned Wildman yet, but he's got crazy Back to the Future Doc hair and he runs from station to station with no rest. He also has a ridiculously determined look on his face. 

I think he's my spirit animal after about forty years of solid acid use.