15 minute moderate warm up on the elliptical machine.
Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal
Nutrition:
Grape nuts and dried fruit 400kcal
Deli sandwich 400kcal
Coffee and creamer 100kcal
Hot chocolate 100kcal
Clif bar 250kcal
Chips and salsa 200kcal
Banana 100kcal
Breadsticks, sauce and butter 800kcal
Energy balance: Negative -150kcal
Expenditure 2500kcal (2000 base + 500 exercise)
Intake 2350kcal
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment