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.

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.

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

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

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

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

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