Workout and WIAW

What I ate:
8:00 Protein oats
11:00 PWO protein shake, 1 thin bagel with cream cheese :)
12:30 Chili w/lean beef, diced tomatoes, chili beans, tomato sauce, 1 rice cake w/PB2
4:00 2 eggs, 1 white(hard boiled), 5 strawberries, 1 pumpkin protein square
7:00 BBQ chicken, broccoli
10:00 Peanut butter, 1/2 cup cottage cheese

Today was leg day!!
1)Squat jumps: 3x8 (between warmup sets of deadlifts)
2)Trap bar deadlift: 135x5-155x5-175x5-185x5
3)Squat: 115x20
4)Barbell glute bridge: 135x12-12-12
5a)Walking lunges: 25x10-10-10
5b)Seated calf raise-20-20-20
5c)Ball ab pike: 12-12-12

Finished up with 5 minutes of jump rope and then a couple set of  L-sits. My back was feeling great but has been a little tight and irritated for the last few weeks, ever since I did a high rep deadlift WOD in CrossFit...probably not the best idea. I'll have to be more careful from now on!


  1. Great workout!! Gives me good ideas :)


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