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What I Ate & Workout Wednesday


Today's workout: (Leg day, woo hoo!!)
Warmup & abductor exercises
Box jumps: 4 sets of 6, ~24"
Back squats: warmup sets, then 135x8-7-7(kept these lighter today and didn't push the reps)
Barbell glute bridge 4 sets of 10 (first time using 135lbs!)
1 set each of : super high bench step up, low step up, reverse lunge from deficit: 20lb dumbbells x10 reps on last two exercises
Situps, leg raises(2 sets each) superset with seated calf raises(4 sets of 15)

Here's a vid of me doing barbell glute bridge with 135lbs for the first time. I've been practicing these for a few weeks now with just bodyweight and light weights to make sure I'm really getting a good glute contraction and not using my lower back.

The weight felt pretty good, however, from watching the video, I think I need to get a little more hip extension at the top. My hip flexors are super tight, so that may be part of the reason. I'll probably drop the weight next time, but it was fun to see if I could do that weight anyway!


Here's a great hip thrust tutorial from Bret Contreras. It's a little long, but it's good to watch to make sure you're doing these right!
http://www.youtube.com/watch?v=cBrHdatPj9g&feature=g-u-u

Today's food:
7:45 Oats, pb & protein, coffee
11:00 PWO smoothie-almond milk, whey, banana, frozen fruit
12:15 Taco seasoned ground turkey w/ spoonful of salsa, almond butter and jelly sandwich on Ezekiel bread-YUM!

4:15 Tuna w/ mayo, 1 hard boiled egg, strawberries
7:00 2 eggs +1 white, 1/2 cup broccoli sauteed in olive oil
10:00 1/2 cup cottage cheese, 2 tbsp peanut butter
*Addition: 1/2 an uber Lara bar after dinner!*

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