Training Day

Exercise:
2 Hour Moderate, Steady State Training evening ride through Elm Creek Park Preserve and 1 to 2 inches of slushy snow. HR average 128, sub AT. Hr maximum 163, sub VT. Kcal -1500

Strength Training
3x10 Squat 60%RM
3x10 Calf Raise 60%RM
3x10 Hamstring Curl 60% RM
3x10 Good Morning (light)
3x10 Bench Press 60% RM
3x10 Seated Row 60% RM
3x10 Lat Pull Down 60% RM
3x10 Shoulder Press 60% RM
3x10 Ab Curl 60% RM
1x25 Crunches
3 Torso twist with Medicine Ball
3x30sec. Plank Hover

Nutrition:
Grape Nut flakes with banana 400 kcal
2 big cups of coffee and creamer, 200 kcal
1/2 leftover hamburger 250 kcal
6 christmas cookies 400 kcal (hey...it's Christmas)
Chicken 100 kcal
pasta 200 kcal
chicken & rice hot dish 800 kcal
brocoli 100 kcal
oranges 100 kcal

Other:
Slept well. Strength training is still focused on building base. Felt healthy and strong today.