I stuck with the one weight/one rep number scheme again and went heavy, which ended up making me feel pretty good by the end. I felt like I was physically spent with each exercise by the last rep, so solid day overall. I went progressively up in weight on the cable twists to assess my comfort level, so next week it'll probably shift back to heavy-light.

I saw a couple people watching me do the deadlifts and cable twists. My hope is that my form was good and that's why they were watching. Of course my brain just assumes they're like "look at that dummy doing the dumb things he's doing". I have self-esteem. I have self-esteem. I have self-esteem. 

A.M. - Weights

[Deadlifts - 5/5/5/5
Weighted Standing Side Bend - 10/10/10/10 (each side)]
#{350, 350, 350, 350}
#{50, 50, 50, 50}

Sumo Deadlifts - 5/5/5/5
#{320, 320, 320, 320}

[Dumbbell Romanian Deadlifts - 8/10/12/15
Russian Twists - 24/24/24/24]
#{150, 140, 130, 120}
#{25, 25, 25, 25}

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

Back Extension - 14/16/18/20
#{170, 170, 170, 170}

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

Ab Coaster (Weighted Knee Lifts) - 20/20/20/20 (each side, no rest)
#{55, 55, 55}

Standing Cable Twist - 10/8/Failure Drop Set (each side)
#{25, 30, 35-30-25}

Est. Calories ~ 845

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 475