Training Day

Exericse:

1 hour skate ski at Elm Creek. Eeesh...today i felt like i was working twice as hard and going half as fast...Avg HR 146. Max HR 176. Below zone 1, 7min. zone 1, 8min. zone 2, 18min. zone 3, 22min. above zone 3, 3 min. -950kcal.

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:
150kcal juice
100kcal banana
100kcal peanut butter
200kcal coffee and creamer
400kcal grape nuts and banana
400kcal roast beef sandwich
300kcal eggs and hashbrowns
350kcal Naan and hummus
600kcal cereal and milk
350kcal chicken
300kcal chocolate covered chex mix
+3250kcal
Energy Balance: Neutral -200kcal
intake:3250
expenditure:3450