I must have forgotten to put my last Chicago workout in here! The day after working out at the hotel gym, I got into Crunch next door.

Started off in the squat cage. Warmed up with the bar, felt pretty decent. Slapped on some 45's and did a bunch of practice with 135. Stared around the gym figuring out what to do...it was pretty empty and conveniently enough the rack next to me was open. Practiced push press with the bar, shoulders felt good. Put on some tens, still felt good. Another five on each side, easy. K, got my warm-up.

Supersetted 6-5-4-3-2-1 Squats (185) and Pushpress (95). Very easy weight, but the sheer volume had me panting and catching my breath. Probably took over 5 minutes, but I knocked out all the reps; sweet.

Got some water...next to the Concept II. OK, I've heard about these, let's see what the fuss is all about. Got on and it was preset for a 500m countdown. Sounds good, the 300 guys did that I think. Right? Two minutes later I was really sweating. Did about a 2:10 500m figuring out the machine and whatnot (damper=5). Gave a couple minutes rest, a little more water, and pushed to another 500m, but this time, being aware of speed. Got just under 2 min. Not bad! Totally sweating. HR about 160 a couple minutes later when I hit the treadmill.

Two miles on the treadmill @ 4mph, still sweating like crazy, HR gradually dropping down to 140ish.

At this point, I'm pretty spent but I figure I haven't finished my push day. Grab a couple of 40lb dumbbells and do some incline...and superset it with 60 pound EZ curl bar (strict). 8-7-6-5-4-3-2-1. Very sweaty. Pretty intense.

Go back to my room and the maid is cleaning it...so I go back up to the hotel gym and hit the treadmill for another mile @ 4mph. Pretty easy.

Good workout - best I've had in a LONG time.