30 minute elliptical for warm up -500kcal
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
3x15 Hanging leg raises
2x60 sec. Plank
-250kcal
Nutrition:
400kcal grapenuts and fruit
200kcal coffee
600kcal salad
400kcal peanut butter and jelly sandwich
50kcal hot chocolate
100kcal matzo ball soup
400kcal pasta salad with peas and chicken
400kcal hot dogs
200kcal snacks
2750kcal total
Energy balance: neutral
intake 2750kcal
expenditure 2750kcal
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