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)]
#{290, 280, 270, 260}
#{45, 45, 45, 45}

[Dumbbell Romanian Deadlifts - 8/10/12/15
Russian Twists - 20/20/20/20]
#{130, 120, 110, 100}
#{25, 25, 25, 25}

Core Rotation Machine - 8/10/12/15 (each side)
#{100, 80, 60, 50}

Back Extension - 15/16/18/20
#{170, 170, 150, 130}

Ab Coaster (Weighted Knee Lifts) - 20/25/30 (each side)
#{50, 45, 40}
[Leaning Side Crunches - 10/10/10 (each side)
Weighted Back Raise - 10/10/10]
#{25, 25, 25, 25}

Est. Calories ~ 825

A.M. - Cardio

Treadmill - 15 minutes, 6.0-7.5 mph @ 1.0 incline

Treadmill - 15 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 460



Went a bit heavier for the sumo deadlifts and added in some russian twists with a 25 pound plate to the Romanian deadlifts. I also took away a couple of sets of knee lifts and side crunches so I didn't go overboard after adding in the new exercises. The run felt great, and I need to get back into incorporating that into my cardio routine.