Strength Training Day

15 minute cycle 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 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal Coffee and creamer
500kcal Asian Chicken Salad with veggies
250kcal Peas, chickpeas and beets
50kcal Hot chocolate
300kcal Candy Bar
400kcal Grape nuts and banana
100kcal Mac and cheese
300kcal Potstickers
+2500 Total

Energy Balance: Neutral
Intake 2500
Expenditure 2500