BOB'S BLOG: Tuesday, January 17

Welcome back! 

Bob got off to a FANTASTIC start this morning. Let's talk about his one-on-one workout with me (Claire) at 6:00 am. 

 

Warm-up

-5 minutes or so on the elliptical

-10 Hand Walks (on Bosu)

-15 Lateral Bounds (on Bosu)

Strength Concentration

-Incline Chest Press (3 sets)

• 30 lb dumbbells, 15 reps
• 40 lb dumbbells, 12 reps
• 35 lb dumbbells, 15 reps

--20 Double Rope Slams--

- Chest Fly on cables (2 sets)

• 15 lb each arm, 15 reps
• 15 lb each arm, 15 reps

--20 Double Rope Slams--

Tricep Kickback (2 sets each arm)

• 15 lb dumbbell, 15 reps
• 15 lb dumbbell, 15 reps

--20 Alternating Rope Slams--

Cardio & Function Concentration

Bike

• :30 at level 25 (RPM: 50+)
• :30 at level 15 (RPM 90+)
• :30 at level 5 (RPM 110+)

Straight-leg Deadlift and Overhead Press (2 sets)

• 30 lb TW, 12 reps (followed by 10 ball slams)
• 30 lb TW, 12 reps (followed by 10 ball slams)

Repeat Bike interval

Core!

Double crunch w/ leg extension for 1 minute (26 reps)

V-ups for 1 minute (19 reps)

Cardio

-20 minutes of interval training on the treadmill

TOTAL CALORIES BURNED: 880

MAX HEART RATE: 168

Pretty tough, right? Okay, I also asked Bob about his at-home exercise and nutrition for yesterday (Monday)...

He and his wife went on a brisk walk yesterday evening for about half an hour, for a total distance of approximately 1.5 miles.

Breakfast: 2 slices of Ezekial bread, 1 Tbsp peanut butter, and Greek yogurt

Lunch: Smoked turkey breast, green beans, and applesauce

Snack (at 3:00): Bagged pretzels (180 cal)

Dinner: Salad with roasted chicken

Drinks: 3 diet cokes, 1 diet peach snapple, no water (This is Bob's weakest nutritional moment yesterday. Today's goal? Less diet drinks, more WATER!)

That's all for today. Stay tuned!