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
2x15 Hanging leg raises (urgh!)
2x60 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
600kcal cheese and fruit
250kcal cake
250kcal chips and dip
2450kcal total

Energy Balance: neutral -50kcal
intake 2450
expenditure 2500 (2000base+500exercise)