BOB'S BLOG: Thursday, February 9

One-On-One Personal Training Workout: Wednesday, February 8, 2012
Warm-up
High leg swings (10 r/l)
Side kicks (15 r/l)
Ball slams (10/10)
Lunge walk (10 r/l)
Strength Upper
Lat Pulldown (40/15, 50/15)
Tiny taps (:45)
Front Raise (12/12, 15/12)
Tiny taps (:45)
Strength Lower
Split Squat (65/15 r/l, x2)
Elliptical (Level 10 @ 7, Level 25 @ 3.5, Level 8 @ 7)
Sumo Squat (30/15, x2)
Elliptical (Level 8 @ 7, Level 25 @ 4, Level 8 @ 7)
Function
Curl and Press (12/15, 15/15)
Burpee (10, 10)
Core
Superman (15 + hold)
(10 each, x2)...
Leg lifts
Leg extension
Briefcase
Stretching and Cardio

TOTAL CALORIES BURNED: 909
HIGHEST HEART RATE: 176


One-On-One Personal Training Workout: Thursday, February 9, 2012
Warm-up
(20 each)...
Assisted push-up
Assisted pull-up
Mountain Climbers
Side lunge switch
Strength
(Superset)...
Bar Up & Over (35/10 r/l, x3)
Chest Fly (20/15, x3)
Reverse Fly (10/15, x3)
Power
Jumping pull-up (20)
Power push-up (10+10)
Bike burnout
Function
Donkey Kick to Fire Hydrant (20 each r/l)
 Bike burnout
Cardio
 Rope slams (20)
Plank up-downs (10 r/l)
Core
V-ups (20)
Leg lifts (20)
Stretching and Cardio

TOTAL CALORIES BURNED: 932
HIGHEST HEART RATE: 170

Bob admitted to having a couple of rough days in terms of nutrition this week. In fact, from Monday through Wednesday, he was never able to consume enough calories, falling short by at least 200 calories or more each day. The truth is, we all have our days (or our weeks) when stress, work, family, and life in general becomes so hectic that many things fall by the wayside, nutrition included. If you know in advance that this will probably happen at some point, we can be better able to prepare for those obstacles and develop a plan of action to combat them.

Nutrition: Monday, February 6, 2012
Pre-Breakfast: Granola bar (140)
Breakfast: 2 pieces of Ezekiel bread, peanut butter, Greek yogurt, banana (540)
Lunch: Progresso soup, 2 tangerines, grapes, almonds (335)
Snack: Fruit cup (70)
Dinner: 2 oz. grilled chicken, 1 wheat tortilla (140)
Snack: Popcorn (100)
Drinks: 2 Diet Cokes, 5 waters
TOTAL CALORIC INTAKE: 1325 calories (More than 500 calories below recommended intake) 

Nutrition: Tuesday, February 7, 2012
Breakfast: 2 pieces of Ezekiel bread, peanut butter (2 tbsp), Greek yogurt, banana (540)
Lunch: None (Not a good start!)
Snack: Almonds, fruit cup, pretzels (350)
Dinner: Salad w/ vinegar (100)
Drinks: 4 Diet Cokes, 2 waters
TOTAL CALORIC INTAKE: 990 calories (More than 800 calories below recommended intake) 

Nutrition: Wednesday, February 8, 2012
Pre-Breakfast: Granola Bar (140)
Breakfast: 2 pieces of Ezekiel bread, peanut butter (2 tbsp), Greek yogurt, banana (540)
Lunch: Pulled pork, coleslaw, green beans (Danny's BBQ) (417)
Snack: Granola bar (140)
Dinner: Salad with vinegar, grilled chicken (340)
Drinks: 1 Diet Coke, 5 waters
TOTAL CALORIC INTAKE: 1577 calories (273 calories below recommended intake)