BOB'S BLOG: Friday, January 27

Bob had QUITE a busy morning today! We did what I like to call pyramids during his workout, one for upper body and one for lower body. A pyramid consists of 5 different exercises. The first exercise consists of 10 reps, the second exercise consists of 20 reps, the third exercise consists of 30 reps...you get the point. Each of the 5 exercises is completed right after the other, preferably with no rest in between. After the fifth exercise (consisting of 50 reps), Bob gets a long break (3-4 minutes) before making his way back down the pyramid (40, 30, 20, 10). Sounds like fun, right? Bob sure thought so!

He did a fantastic job on his upper body pyramid, and never really rested until after the fifth exercise. The lower body pyramid, however, was highly aerobic in nature and gave Bob a bit more trouble. We made it to the end of the fifth exercise with only 4 minutes left until the end of the session (which we used for stretching and cool down). So, sadly, Bob didn't complete the lower body pyramid. He mentioned that this workout in particular would be a good measure of his progress and asked to do it every Friday until he could complete both pyramids within the 45-minute session time. I think that's a great idea, so we're going to go for it...except that I think we'll do the workout every two weeks instead. Are you ready??

One-on-One Personal Training: Friday, January 27
Warm-Up
High leg swings (10 R/L)
Butt kicks (10 R/L)
Weighted boxing (8 lb dumbbells, sets of 20)
Upper Body Pyramid
Pull-up on gymnastic rings (10 reps)
Kettlebell swing (35 lb, 20 reps)
Lat pulldown on cables (32.5 lb, 30 reps)
Bench dips (20+7+13, last 13 were bent leg)
Rope Slams (25 alternating, 25 double slams) Rest
Bench dips (20 straight leg + 20 bent leg)
Lat pulldown on cables (32.5 lb, 20+10 reps)
Kettlebell swing (35 lb, 20 reps)
Pull-up on gymnastic rings (4+6 reps)
Lower Body Pyramid
Burpees (10 reps)
Mountain Climbers (20 reps) Rest
Lateral bounds on plyo box (30 reps, slow) Rest
Single-leg step up on plyo box (20 each leg, w/ 10 lb medicine ball) Rest
Ball squat against wall (25+25 reps, w/ lb medicine ball)
Stretching and Cardio

TOTAL CALORIES BURNED: 1025
HIGHEST HEART RATE: 174 

Nutrition: Thursday, January 26
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
Snack: Banana
Lunch: Sushi (from Wasabi), small bowl Miso soup
Snack: Fruit cup w/ natural juices (no syrup)
Dinner: Pad thai, salad w/ balsamic vinegar
Snack: small square of dark chocolate
Drinks: 1.5 Diet Cokes, 6-8 20 oz. waters

NUTRITIONAL HIGH: Bob's water intake has increased dramatically since we started this blog two weeks ago, and his Diet Coke intake has significantly decreased. Eventually, we'd love to rule out diet sodas entirely, but we're extremely pleased with his progress thusfar!
NUTRITIONAL LOW: The Miso soup at lunch. It's not awful, but it is usually packed with sodium and has literally no nutritional value. Drinking a cup of salt water would yield a similar effect. 

At-Home Exercise: Thursday, January 26
1.5 mile walk in 25 minutes; hilly