Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal coffee and creamer
500kcal Asian chicken salad (noodles, cabbage, snow peas, water chestnuts, mandarin oranges, red peppers with oil and teriyaki dressing)
250kcal Green peas, chickpeas and beets
50kcal Hot chocolate
100kcal Oatmeal
100kcal Matzo ball soup
400kcal Grilled cheese sandwich

Energy Balance Negative -500
Intake: 2000
Expenditure 2500 (2000 base + 500 exercise)