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
2x12 Torso twist on Free Motion Cable
3x10 Hanging leg raises
2x60 sec. Plank
-500kcal
Nutrition:
200kcal Low fat berry muffing
200kcal Coffee and creamer
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
400kcal grapenuts banana and blueberries
200kcal chicken apple sausage
300kcal ground beef patty with cheese
2050total
Energy Balance: negative -450
intake 2050
expenditure 2500
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment