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 - 10/12/14/15 (each side)
#{170, 165, 160, 155}

Back Extension - 14/16/18/20
#{200, 195, 190, 180-160}

Ab Coaster (Weighted Knee Lifts) - 20/25/30 (each side)
#{55, 50, 45}
[Leaning Side Crunches - 10/10/10 (each side)
Weighted Back Raise - 10/10/10]
#{25, 25, 25}

Est. Calories ~ 825

A.M. - Cardio

Treadmill - 20 minutes, 6.5-7.5 mph @ 1.0 incline

Treadmill - 10 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 525


Kept the same weight this week for the deadlifts but added a little more for the core rotations and the back extensions. I really started to feel it toward the end of the back extensions so I erred on the side of caution and dropped the weight for the last set about halfway through. I'm worried I'll be super sore tomorrow, but hopefully it won't be too bad. I'll probably add a set of HIIT in later with some more incline walking.

Also saw a girl lifting weights with a cast on her leg. Talk about a badass. I admire that kind of dedication. She wasn't phoning it in, either. I'd probably be on the couch. (Likely not... I'm cut from the same crazy mold. It just makes me feel better to see someone else being insane too.)