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 Mornings (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
2x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and dried fruit
200kcal Coffee and creamer
500kcal Rice, Chicken and cheese hot dish
400kcal Potstickers
500kcal Mac and cheese
200kcal Popcorn
500kcal Cookies
500kcal Spaghetti and meatballs
+3200kcal

Energy Balance: positive +700
Expenditure: -2500kcal
Intake: +3200kcal