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 19 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
Last Updated: Oct 31, 2009 7:17am
What Bo_Flecks Is Up To:
Nov 28, 2009
Bo_Flecks changed Body Fat from 6.45% to 6.45%, no change in the past 7 days
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!
Dress rehearsal for Reality House '09. I'm happier with how I look this year than in years past. I have 5lbs more lean mass than in last year's Reality House progress pic.
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...
Saturday- Legs
Squats 10x____ 8x____ 6x____4x ____ Hi Rep 15x____ 15x____
Leg Extension 8x____ 6x____ Hi Rep 15x____ 15x____
Leg Curl 8x____ 6x____ Hi Rep 15x____ 15x____
Calf Raises 10x____ 8x____ 6x____ Hi Rep 15x____...
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. :)
from one educator to another lookin great.
any desires to compete?
we over 45 guys have it a lot harder then the kids in here. I am trying to regain the lost physique I once had.
what grade/subject ya teachy
stay focused
have a great weekend
Good to see educators taking care of themselves. I just lost a friend who was a teacher to a massive heart attack(caused by his diabetes). Spread the word of health around. Good Luck!
sorry it took so long to reply. mostly check out this site while at school. My lunch time fix LOL I worked hard over the summer and saw some improvements now I need to focus on the diet you made an amazing change so how has your start of school been? I am on my second week we started really late ahhh there goes the bell later
wow! really? what's that diet about? I feel the one area of BBing that I could really stand to learn more about is nutrition. Most everyone knows how to eat clean, but how do you peak certain areas and how do you bulk and cut properly? these are the things that I want to really delve into in the near future. Any good reads you can recommend?
