The ol' lift and spin

There is something comforting about routine...

Training:

1 hour easy spin. avg HR 108. max HR 125. -600kcal

Strength Training:

3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal

Nutrition:
400kcal grapenuts
200kcal coffee and creamer
500kcal salad with chicken, veggies, chickpeas and beets
100kcal oatmeal
100kcal cookies
200kcal cake
750kcal pasta with meat and sauce
350kcal rolls
2600kcal total

Energy balance: positive +250kcal
intake 2600
expenditure: 2350 (1500base+250lift+600spin)