BOB'S BLOG: Friday, January 20

Happy Friday, my friends!!

So glad you joined me this morning. Today marked the last day of the first week of Bob's fitness-accountability-blogging journey (I should probably think of something more catchy, don't you think?). Anyway, Bob as usual did a FANTASTIC job today, burning more recorded calories than any other day this week. Take a look...

One-on-One Personal Training Workout: Friday, January 20

Warm-Up
Boxing (reps of 30, 20, 30, 20)
Lunge Walk (2 x room)
Rope Slams (20 fast)

Strength Concentration
Lat Pulldown on cables (40 lb each, 12 reps; 45 lb each, 15 reps; 50 lb each, 12 reps)
Lateral Raise (10 lb dumbbells, 15 reps, x2)
Football Taps for 30 seconds
Chest Press on cables (27.5 lb each, 12 reps; 22.5 lb each, 15 reps; 27.5 lb each, 12 reps)
Around the World (10 lb dumbbells, 10 reps, x2)
Football Taps for 30 seconds

Function Concentration
Step-up and curl (on bench) (12 lb dumbbells, 15 reps each leg)
Burpees (5)
Squat and Press (10 lb dumbbells, 20 reps)
Burpees (5)

Core Concentration
Single-Arm dumbbell sit-up (20 total, 10 each arm)
Plank-to-Push-up (20 total, 10 each arm)

Stretch and Cooldown
Cardio 

TOTAL CALORIES BURNED: 971!!!!!!!!
HIGHEST HEART RATE: 175
 

 At-Home Fitness: Thursday, January 19
Brisk walk for 20-25 minutes, 1.3 miles covered (via MapMyRun.com)






Nutrition: Thursday, January 19

Breakfast: 2 slices of Ezekiel bread, 1 Tbsp peanut butter, tea w/ milk
Lunch: 1/2 can Progresso soup, 5 crackers, 1 cup grapes, 1 fruit cup w/ natural juices (not syrup)
Snack: 1 small pack of almonds
Dinner: Salad with tomatoes, cucumbers, peppers, and balsamic vinegar; about two spoonfuls of whole wheat pasta in red sauce
Snack: 1 small bag of popcorn (99% fat-free) and one square of dark chocolate
Drinks: 1 diet coke and about 6 20-oz bottles of water

NUTRITIONAL HIGH: His afternoon snack, a pack of almonds, is a great choice because almonds are filling, nutritious, and can provide a long-lasting energy boost for such a crucial part of the day.
NUTRITIONAL LOW: I'm still not a big fan of that Progresso soup. Next week, we'll see if we can add a little variety at lunch-time.

Keep it up, Bob! You're doing fantastic!! Monday will be super exciting for all of you because we'll find out how Bob fared without us over the weekend, and we'll be taking his weight and waist measurement! Have a beautiful weekend!