Strength Training Day

Exercise:

15 minute warm up on 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 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

45 minute light recovery spin on trainer. Avg HR 106. Max HR 116. Below Zone 1, 45 min. -450kcal

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
500kcal Asian Chicken salad
250kcal chick peas, beets and olives
120kcal chocolate
100kcal mac and cheese
300kcal split pea soup (in the pot 1 day old)
250kcal bread
400kcal pizza
Total 2520kcal

Energy Balance: Negative -430kcal
intake +2520
expenditure -2950 (2000base + 950 exercise)