BOB'S BLOG: Thursday, February 2

Happy Groundhog Day!

Bob has had another great week at FT, and he completed his 3rd one-on-one workout of the week this morning. Because of some scheduling changes, Bob will finish out his 4th and final workout of the week on Saturday rather than Friday...so tune in Monday for that new and exciting update!

One-on-One Personal Training Workout: Thursday, February 2
Warm-Up
Assisted push-up (10 regular, 10 close)
High pull-up (20)
Jog in place (:30)
Lateral leg stretch
Mountain Climbers (20)
Superset
Bar up & over (10, 10)
Chest fly (20/15, 20/15)
Reverse fly with kettlebell (10/12, 10/12)
Superset
Power push-up (10, 10)
Power pull-up (10, 10)
Bike sprint
Function
Donkey kick (15 r/l, 15 r/l)
Hydrant (15 r/l, 15 r/l)
Rope slams (10 slow, 20 fast)
Core
Plank up/downs: 10 r/l
V-ups: 10
Leg lifts: 10
Stretching and cardio

TOTAL CALORIES BURNED: 875
HIGHEST HEART RATE: 167

Nutrition: Tuesday, January 31
Pre-Breakfast: Granola Bar (140)
Breakfast: 2 pieces of Ezekiel bread, 2 tbsp peanut butter, banana, Greek yogurt (565)
Lunch: Pulled pork, coleslaw, green beans (447)
Snack: Fruit cup w/ natural juices (60)
Dinner: Turkey hot dog w/ pita bread, potatoes, green peppers and onions (360)
Snack: Popcorn (100)
Drinks: 1 diet coke, 6 20-oz waters

TOTAL CALORIC INTAKE: 1672

Nutrition: Wednesday, February 1
Breakfast: 2 pieces of Ezekiel bread, 2 tbsp peanut butter, banana, Greek yogurt (540)
Lunch: Grilled chicken salad (Romaine, grilled chicken, dressing) (310)
Snack: Granola bar (180)
Dinner: Ground beef, whole wheat bun, potato, catsup (572)
Snack: Popcorn (100)
Drinks: 1 Diet Coke, 7 20-oz waters

TOTAL CALORIC INTAKE:1702

At-Home Exercise
Tuesday, January 31: None
Wednesday, February 1: Brisk walk in the evening (300 calories burned)


Bob weighs in Monday morning...how do you think he'll do??