Last Visit: Yesterday, 7:44pm Last Forum Post: Jan 5, 2010 5:45pm Last Photo Upload:Never Last Profile Update: Jan 5, 2010 7:26pm Last Blog Post: Oct 1, 2009 8:17am
When I was in the 82nd Airborne Division, a friend got me involved in power lifting. I didn’t have a great body type for it, but it showed me the benefits of lifting heavy and eating clean.
I had to stop lifting in '96 due to an extra electrical node in my heart. A doc from the Mayo Clinic fixed it in '06, and I've been hitting the weights again ever since.
Why I Love It:
Its a great lifestyle, an interesting hobby, and being in better shape than guys 20 years younger than me doesn't hurt either.
How I Stay Motivated:
My four year old twin son and daughter, and my 20 month old baby boy are great motivators to stay in shape for many years to come.
BB Accomplishments:
Managed a gym back in college.
Strength coach for HS sports programs.
Teacher for an introductory weight training and nutrition course.
Staff Wellness Coordinator.
Forum Signature:
Workout Journal:
Bo Flecks' Training Lean and Power/Density Experiment
http://forum.bodybuilding.com/showthread.php?t=120502981
This was the beginning of the road back. Ten years of sedentary lifestyle due to the heart problem had taken it's toll. 215 lbs. and 24% bodyfat. Got the heart fixed...now it was time to get back in shape!
Six weeks into the "Training Lean and Power/Density Experiment". I've added 1/2 inch to my arms and shoulders from the October progress pic. Still at 174lbs and 6.45% BF.
What supplements do you take immediately before your workout? Why?
While trying to gain muscle and maintain low BF, I have a whey shake 45 minutes before training, then take 5mg of EAAs immediately before the workout with 8 oz of a high glycemic carb. I also drink some coffee.While trying to gain muscle and maintain low BF, I have a whey shake 45 minutes before training, then take 5mg of EAAs immediately before the workout with 8 oz of a high glycemic carb. I also drink s...more
- Updated Jul 25, 2009 1:02pm
What supplements do you take immediately after your workout? Why?
While working to gain muscle and trying to maintain low BF, I take 5mg of EAAs immediately after the workout with 8 oz of a high glycemic carb, then a whey shake 20-30 minutes later. I have a 30gr protein meal with 30gr of complex carbs about an hour later. While working to gain muscle and trying to maintain low BF, I take 5mg of EAAs immediately after the workout with 8 oz of a high glycemic carb, then a whey shake 20-30 minutes later. I have a 30gr pr...more
- Updated Jul 25, 2009 1:00pm
Do you track your workouts (exercises, weight, reps, etc.)?
Yes
If so, how do you do it? Workout log, software program, etc.? Why do you do it this way?
Workout log. I keep detailed records of sets, reps, and weights. I use a microloading varient so the records are important to remember where and how to increase the weight on exercises.
After 10 weeks of a low carb diet, I have my BF% at a place where I intend to hold it for a while, but still intend to work on gaining muscle. To do this, I am going to apply the principals from “Skip the Bulk and Stay Shredded...
There are definitely several inches on the ground...blowing....too cold to take the little one out sledding; maybe tomorrow. This storm system prevented us from going back to Iowa for the holiday. Oh well!
Bo, thanks. Going better but looking to move, states that is. Anyway, just got back from Miami yesterday at 85 for snow in Missouri (misery) What a great way to come back. Good to be with the kids again. How are you?
Thanks for your response (ran out of reps) on my "working at a gym thread"...I just want to be a "welcome chick" or somethin'~nothin' crazy like management. :)
