Unleashing The Beast :: FitBob

Hey everybody,

Here’s wishing you a safe, healthy and fit 2010!

Best,
Bob

“You don’t have the body of a 41 year old.”

2 cups peanut butter
1/2 cup raw sugar
1/2 cup semi-sweet chocolate chips
1/2 cup uncooked/raw oatmeal

Preheat oven to 350
Combine ingredients in bowl
Drop onto cookie sheet
Bake 8-10 minutes

Let cool and enjoy!

Still a bit sore from heavy day Tuesday. Add to that family/holiday stuff and guess who didn’t make it to the gym today? (At least managed to do some push ups and stretches.) Gym’s closed tomorrow, looking forward to getting back on track Saturday

Happy Holidays! May you and yours have a wonderful day!

Weight: 204.4
9:45am

DIdn’t train yesterday due to family/holiday stuff. Took advantage of the extra recovery day to go heavy today.

Warmup: elliptical, 11min

Deadlifts: 135×10, 225×4/6/6, 135×10
Smith Squats: 135×8, 226×6, 315×6 (half), 135×12
Barbell Shrug: 135×10/10/10/10

Spinning: 36min – was going to stop at :30, but kept going to hit -1000 cals =)
Stretch: ~8min
Steam: 5min

Total calories: -1080
Total weight: 6300 deads + 5940 squats + 6750 shrugs = 18990 pounds

Forearms limited deads/shrugs weight until switched to mixed grip, need to get straps

Wash and dab dry spinach.
Put tablespoon or so of olive oil in large fry pan.
Mince a clove or two of garlic and saute for a minute or so in oil.
Place spinach in same pan.
Toss to cook evenly.
When wilted, add a tablespoon of (preferably) fresh basil and a tablespoon of lemon verbena, both chopped.
Cover and simmer for a few minutes then serve.
Enjoy!

Calories Burned, Last Two Weeks’ Exercise: 6249
Equivalent Fat Calories: 1.74 pounds
Estimated Fat Loss: 2 pounds / 1% of body weight

Two weeks in – feeling bigger, better and stronger every day. My sleep patterns have returned to normal; I’m going to bed around 11:30, falling right asleep, and generally sleeping about eight hours a night. After particularly hard training days, I’ve even slept 10+ hours. (Haven’t slept that much in years!)

The nice thing about my Polar heart rate monitor is that I can download my workout info to my computer and can view it in calendar format. It’s more useful for analyzing my cycling workouts since the bike computer tracks mileage, elevation change, etc. but in the gym it’s good to get an accurate measurement of total caloric expenditure.

Gained 5-7 pounds and put on some nice muscular size during the first weeks of training (approx. 1″ on arms, chest and legs.) Weight has stabilized during week two at 204 pounds, +/- 2 depending on hydration levels. I estimate my bodyfat percentage to be around 16%… looking forward to getting calipers or tested regularly for more accurate data there.

My moods have continued to be more positive and upbeat overall. The body likes to be active! (duh) I had a few beers when out with friends earlier in the week and definitely noticed the effects the next day – not only was my motivation weaker, my body felt more fatigued and I just felt more “blah” overall. Duly noted.

Now that my bod is feeling pretty good, it’s time to start incorporating deadlifts into my workouts once a week. “Deads” are a great exercise that hit the quads, hams, glutes, lower back, shoulders, biceps and forearms in one lift! Strict form is MANDATORY so I’ll start out pretty light; probably do ‘em on back day.

Other than a few days when I didn’t eat enough, I’ve been sticking to my eating plan well. I need to remember to up my carbohydrate intake a bit to keep energy levels high. And I am starting to see the changes in my physique – especially when lifting. A bit more vascularity, a bit more definition, a bit more progress. Good stuff!

WIth the holidays nearing, I have a bunch of family obligations this week. While they shouldn’t interfere with my schedule, if I have to miss an extra day or two this week I’m sure my body will like the extra recovery time. It’s easy to overtrain, especially when beginning a new program. Better to rest and recover than slow progress by training too much.

“Modern-day warriors are examples of the best that can be achieved through bodybuilding. You don’t have to be an advanced bodybuilder or a Mr. or Ms. Olympia contentder to be a warrior, but you must possess the personal qualities characterized by the following guidelines. These guidelines can be thought of as the warrior’s code, a summary of the things you need to be in order to be the best possible you.

1. Warriors are disciplined people who are committed to excellence. Warriors are dedicated to bodybuilding and give it a priority in their daily lives. They are not afrid to dream or to aspire, but they go the extra step in putting these thoughts into specific, appropriate, and attainable goals and plans.

2. Warriors are positive people. Warriors know that in approaching any situation they really have only two options: to be positive or to be negative. They actively choose to be positive – to realistically build themselves up and approach every situation with a ‘can do’ attitude. Warriors assert active control over their lives by believing and trusting in themselves. They know that they not only must be positive, they must also exude this positiveness. Right thinking must be coupled with right action.

3. Warriors view training sessions as personal proving grounds. They approach their training as the ancient warriors approached their battles, but modern-day warriors do not battle anyone. They do not even battle the weights. Their goal is to join with the weights to become the best they can. Their challenge is to battle their fears, doubts, and insecurities. Bodybuilding warriors are purposeful people who concentrate fully and imaginatively on the tasks at hand. They focus on churning out quality sets with proper form. They feel an inner sense of satisfaction in training the proper way.

4. Warriors are persistent. They know that they are involved in their training for the long run. Warrriors value and even cherish their striving and struggling. They endure discomfort knowing that this is precisely the time when they are best extending themselves physically as well as mentally. They continually push themselves to their own frontiers of growth and development. Warriors accept and learn from their failures and disappointments to become better at what they do. Warriors are always willing to keep on learning and expanding themselves. They are involved in pumping iron ‘for life.’

5. Warriors live a balanced life. They know that in order to consistently put in quality workouts, they must have the rest of their lives in order. They have integrated their beliefs and practices into every area of their lives so they are consistent and congruent. They have learned how to juggle their life roles in order to give each attention while maintaining an overall rhythm. Being a warrior means being a warrior in all aspects of one’s life.

6. Finally, warriors serve others. These people understand that part of their duty is to give something back by helping others. They teach and assist so others can maximize their own progress. In a way, warriors serve as role models so that the novice and intermediate bodybuilders can eventually also become warriors. By continually sharing knowledge and experience, warriors also advance the sport they love.

This code of the bodybuilding warrior, I propose to you, is meant to be a challenge. Do not blindly accept or reject it, but expand upon it to develop your own standards of bodybuilding excellence.”

- excerpted from Mind Pump

Saw a sign like this near the finish line on this year’s Ironman t.v. coverage. Gotta respect those who even attempt such a feat.