Sunday, August 8, 2010

The bad news: I haven't updated my blog in awhile
The good news: I've still been working out, eating right, and sleeping a lot. Still sticking with Pat's programming, M-W-F with weights, meat/veggies 90%+ of the time, whey/gatorade/creatine/glutamine shake post-workout, and a good 8-10hrs of sleep every night. I feel really lean, and strong at the gym, which is great!

I feel like I have a great balance in life right now of exercise, nutrition, rest, work, wife/kids, friends, and getting out and doing the occassional fun thing (eg a day of wake boarding or a concert).

I'm with Pat, I really like Dan John's stuff. And at 31, I feel like it's all about having that good balance.

Saturday, July 24, 2010

Crossfit AMRAP Workout

Went to my friend Matt's gym (Crossfit AMRAP, Crystal Lake) to get in a fun Saturday workout. I've been following Pat's programming, and haven't done a metcon in a LONG time!

Half Cindy: AMRAP in 10:00 of:
5 pullups
10 pushups
15 squats

I did 8 full rounds, plus 5 pullups and 5 pushups. It was fun!

Then I did some snatch, some clean & jerk, laces to bar, handstand pushups, and "windshield wipers" (ab exercise on the pullup bar). It's too bad Matt's gym is so far away (45/50 minutes), as I'd love to go there more often.

Friday, July 23, 2010

Upper Body Workout

Bench Press
45 x 10
135 x 3
185 x 3
195 x 3
205 x 3
215 x 2
215 x 1

Pullups
x3 @ bodyweight
4x: x3 w/ 35lb dumbbell

Close grip bench press/bentover barbell rows
140lbs/135lbs
8-6-4

Dips
x5 @ bodyweight
x3 w/70lb dumbbell
4x: x3 w/100lb dumbbell

2:00 plank

Monday, July 19, 2010

Upper Body Workout

Bench Press
45 x 10
135 x 3
185 x 1
205 x 3
210 x 2
210 x 1

Weight Pullups
x3 @ bodyweight
x3 w/25lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell
x3 w/40lb dumbbell

Close Grip Bench/Bentover barbell rows
145lbs/135lbs
8-6-4

Weighted Dips
x3 @ bodyweight
x3 w/70lb dumbbell
x3 w/100lb dumbbell
x3 w/100lb dumbbell

2:00 plank

Wednesday, July 14, 2010

Lower Body Workout

Back Squat
45 x 10
135 x 3
185 x 1
195 x 1
205 x 1
215 x 1 - This felt VERY heavy. I barely stood it up. I just don't have strong legs - but I'll keep at it!
135 x 11 - burnout set

Front Squat/Romanian Deadlift Superset
90lbs/135lbs
12-9-6

Laces to Bar/Back Extension Superset
3 sets of 10 of each

Monday, July 12, 2010

Upper Body Workout

Followed Pat's advice on switching up the reps, weights, and some of the exercises today. Today's workout felt GREAT! I felt really strong.

Bench Press
45 x 10
135 x 3
185 x 1 - Did not feel heavy, flowed nicely
195 x 1
205 x 4 - Goal was at least three, got four, tried for a fifth but couldn't push it out

Weighted Pullups
x3 at bodyweight
x3 w/ 25lb dumbell
x3 w/35lb
x3 w/35lb
x3 w/45lb

Superset Close Grip Bench Press & Bentover Barbell Rows
135lbs/135lbs
8-6-4

Weighted Dips
x3 at bodyweight
x3 w/45lb dumbell
x3 w/70lb dumbell
x3 w/90lb dumbell

2:00 plank

Friday, July 9, 2010

Upper Body Workout

Pushed with all my strength to get 225lbs up today. Got it unassisted. I went for 230, but knew I didn't have the strength to get it. Will try again next week.

Bench Press
45 x 10
135 x 3
185 x 1
205 x 1
215 x 1
225 x 1
230 - Failed
135 x 16 (burnout set)

Chins
3 @ bodyweight
1 w/ 45lb dumbell
1 w/ 55lb dumbell
1 w/ 60lb dumbell
1 w/65lb dumbell
1 w/ 70lb dumbell
11 @ bodyweight (burnout set)

Close Grip Bench/1 arm dumbell rows
115lbs/50lbs
12-9-6

As many pushups as possible in 3:00: 57

30 minutes of volleyball