Strength Training AND Spin today.
2 Hour easy to moderate spin on the indoor trainer. Avg HR 111. Max HR 141 -1200kcal Feeling pretty fit with a 300 watt interval that's sub AT!
Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)
3x15 Bench Press 65% RM
3x15 Seated Row 65% RM
3x15 Lat Pull Down 65% RM
3x15 Shoulder Press 65% RM
3x15 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x10 Hanging leg raises
2x60 sec. Plank
-500kcal
Nutrition:
400kcal grapenuts banana and blueberry
100kcal coffee
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
500kcal lasagne
100kcal chicken
450kcal pudding
200kcal yogurt
500kcal turkey sandwich
Total 3000kcal
Energy Balance: negative -700
intake 3000
expenditure 3700 (2000 base 1700 exercise)
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