Workout + WIAW

It's been a while since I've done a "What I Ate" & Workout Wednesday, so today I thought I'd share a good little upper body and glute workout I did this past Monday. 

It was fun to change things up a bit with some density training. Basically for density training, you pick 2-3 exercises, choose a weight that is about your 10 rep max, and perform sets of 5-6 repetitions. Then you try to simply get as many sets as possible within a certain time frame, anywhere from 10-20 minutes. 

Here's what I did:


10 minutes, as many sets as possible of: 

Bar dips x 5-6 (with 15 lbs added)
Seated cable rows x 6-8
9 rounds

10 minutes, as many sets as possible of:

Underhand grip pulldowns x 6-8
1 arm push press x6
8 rounds

5 minutes: 

Cable pull-throughs x15
Banded clams x10/leg
4 rounds 

5 minutes: 

Back extensions x15(with 25lbs added)
Farmer's walks x distance
4 rounds

What I ate:

Meal 1 8:30
3/4 cup oats, 1 scoop whey protein, 1 spoon of pb , coffee with Stevia and half & half
Meal 2 1:00
2 pieces sprouted wheat toast with Greek yogurt cream cheese and jelly, 2 fried eggs, 1 Trader Joe's sweet Italian chicken sausage, 1/4 cup blueberries
Meal 3 4:30-
3.5 oz buffalo shredded chicken, 1 handful nuts, 1/2 cup corn
Meal 4 7:30-
4 oz ground turkey with 2 spoons of salsa, 1 cup rice, 1 cup salad w/romaine lettuce, tomatoes, cauliflower and Light Italian dressing
Meal 5 10:30-Protein pudding with 1 scoop whey protein, 2 tbsp pb, 1 caramel rice cake
I'm preparing for a photoshoot that I have coming up in a week for MuscleTech, so calories are slightly normal than usual for a workout day. Don't worry, no crazy restriction or anything! I literally JUST found out about the shoot last week, so I've changed nothing with my eating until this week, and the only thing that's different is that I'll be doing carb cycling this week until the shoot on Thursday. I'll have a few days of moderate to lower carb, and then I'll start carbing up a few days pre-shoot. 

Wish me luck! I'm always nervous about doing things like this! 

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