Strength Training Day

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
4x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and dried fruit
200kcal coffee and creamer
500kcal ham and cheese wrap sandwich
500kcal coleslaw and pasta salad
300kcal cookies
400kcal grapenuts and dried fruit
300kcal beef brisket
300kcal potatoes
+2900kcal

Energy Balance: Positive +400kcal
+2900kcal intake
-2500kcal expenditure (2000base+500exercise)