BOB'S BLOG: Monday, January 23

Hello and happy Monday!

We've got a lot to catch up on! Bob came in at 6:00 am this morning for his first one-on-one workout of the week, and today was also Bob's first WEIGH-IN and WAIST MEASUREMENT (we'll do this every Monday)!! Here are the results:

WEIGHT: 256.4 lb (down 2.4 lb from 258.8 lb)

WAIST: 42.75 in (down 2.75 in from 45.5 in)
See? Bob is already seeing the fruit of his labor! Pretty exciting, right? We sure think so!

Monday's one-on-one personal training workout (w/ Justin): 

Boxing warm-up


Superset: Chest press (27.5 lb, 15 reps, x2)
Rotate and push (27.5 lb, 15 reps, x2)


Superset: High Row (27.5 lb, 15 reps, x2)
Rotate and pull (27.5 lb, 15 reps, x2)


Lower Body (1 minute rest between exercise changes):

Ball squat w/ hold (15 + 15 seconds, x2)
Split squat w/ rotation (10 each leg, x2)
Leg curl w/ hold (15 + 15 seconds, x2)
Lunge w/ rotation (10 each leg, x2)


Big Finish (2 minutes rest between exercise changes):
Light push press (:30 at 12 lb, 18 reps) (:45 at 12 lb, 27 reps)
Ball slams (:30 for 17 reps) (:45 for 22 reps)


Boxing burnout: 30 jabs, 30 straight, 30 lead hooks, 30 hooks)


Core
20 sit-ups
1:00 plank

STRETCHING AND CARDIO

TOTAL CALORIES BURNED: 1040
HIGHEST HEART RATE: 175

What a FANTASTIC way to start the week! Bob has worked so hard over the past 8 days, and we are so encouraged by his success thus far! And the best part? It's only going to get better from here!
Okay, to wrap things up, here are the highlights from Bob's weekend nutrition and at-home exercise...

Friday Recap (1/20)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt, 1 banana

Lunch: 2 black bean cakes, small salad, green beans (Lucky 32 restaurant)

Snack: Fruit cup with natural juices (no syrup)

Dinner: Spring roll, Thai red curry chicken (Thai restaurant)

Drinks: 5 bottles of water (20 oz each), 1 diet coke
Exercise: No at-home exercise

Saturday Recap (1/21)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt

Lunch: Grilled chicken salad (w/ balsamic vinegar), fruit cup (Wendy's restaurant)

Snack: Fruit cup w/ natural juices (no syrup)

Dinner: Grilled salmon filet, roasted potato, roasted fennel, roasted tomato

Snack: Small cup of vanilla soft-serve ice cream (Dairy Queen)

Drinks: 5-6 bottles of water (20 oz each), 1 diet coke

Exercise: Walk for 2 miles in about 45 minutes (walked with dog and had to stop often)

Sunday Recap (1/22)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt

Lunch: Nothing (Bob said that he wasn't thinking about it and forgot to eat lunch)

Snack: Bag of popcorn (99% fat-free)

Dinner: 9 pieces of shrimp, 1/2 cup pasta with red sauce, salad with lettuce, cucumber, tomato, peppers, and balsamic vinegar

Snack: Bag of popcorn (99% fat-free)

Drinks: 6 bottles of water (20 oz each), 1 diet snapple (16 oz)

Exercise: 1.5 mile walk w/ dog, in 25-30 minutes (304 calories); cleaned out big closet

NUTRITIONAL HIGH: I have to commend Bob for his choices at Lucky 32. The black bean cakes are high in protein and low in fat, and the mixture of fresh green beans and a colorful salad make for an overall healthy and fitting choice for a restaurant outing!

NUTRITIONAL LOW: This one's a tie between the fast food intake and the skipped lunch on Sunday. As sad as it may be, a salad from Wendy's is still loaded with preservatives and who-knows-what, and it's just not a great choice overall (albeit better than a cheeseburger). And, no matter what the cause, meals should never be skipped. It throws off your day, your metabolism, and your digestive rhythm.