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Weight training  My philosophy on this area is to use heavy weights, train intensely for 30 minutes, do it two to three times per week, and call it good.  To just use light weights provides no strength gains and not much in weight control. But don't get me wrong - my personal preference is to use heavy weights, yet any weight training is better than nothing. I don't, however, have much admiration for the guy who spends two hours in the gym, looks in the mirror for all but 10 minutes of that, and doesn't push hard at all. When you leave the weight room you should be sweating. If you're not, you didn't do anything.

For a year (summer 2003 to summer 2004), three mornings per week I trained with 1979 Mr. North America John M. Burkholder, a former professional bodybuilder and personal friend of Arnold Schwarzenegger. John moved and I changed jobs (his former home was on the way to my workplace at that time) so I no longer train with John, but he's the strongest man I've ever trained with, ever.

 This is the routine I'm using today (in preparation for India).  This is my son Ryan's schedule. This is my daughter Jessica's schedule.

Here's a video clip of my brother Dave and Bob bench pressing 315 lbs. My personal best is 395 lbs, achieved at age 50. Dave's personal best is 415 lbs. Ryan's personal best is 235 (at age 18 he is far stronger than I was then - and he's three inches taller as well).

Aerobics  I also enjoy bike riding. Our family often rides on the Burke-Gilman / Sammamish River Trail. We at least cover 18 miles round trip, and my son Ryan and I frequently stretch the run from Kenmore all the way to Marymoor park in Redmond for a 25 mile round trip (we do this in under 90 minutes on a typical run). Check out my birthday ride. Since then I've done a couple of 50-milers through Seattle. Today I ride at least 100 miles per week. Whew... The aerobic equipment I have is as follows:

• Treadmill (LifeFitness)

• Rowing Machine (Precor)

• Stair Climber (Precor)

• Cross Country Skiing (NordicTrack)

Our family owns 25 bikes. This passion for riding was ignited by one of my best friends and former college bike racer Steve Becka. Steve is an expert in bikes (an understatement), bike mechanics, bike history and lore, and bike competitions.

I actually have seven bikes: Racer; Cyclocross (two); Touring; Mountain Bike (being built); Tandem (being built); and Fixed Gear (this is used at the beginning of the year for training).

Everyone in the family has at least two bikes - a road bike and a mountain bike. Our daughter Karissa (born June 8, 2004) has two pull-behind carts and a seat mounted to the back of a mountain bike. Our youngest son, Nathan (9) has three bikes - a racer with a 27" rear wheel and 24" front wheel, a touring bike with 27" wheels, and a MTB (24" wheels); Amada (11) has two main bikes (road and MTB - both full-sized); Jessica (13) has two bikes, Ryan (15) has two bikes (touring and MTB - he outgrew his road bike and we're building him another one; he also has a fixie that needs new wheels), Melissa (17) has two bikes (road and MTB), Andrea (almost 19) has two bikes (road and MTB), Rebecca (21) has two bikes (road and MTB), and Leslie, my wife, has two bikes (road and MTB). Other miscellaneous bikes and frames come and go as we acquire and build then give away bikes.

As of the summer of 2005 I typically ride Saturday mornings for 40 - 55 miles with my son Ryan and two to three other guys. Check out this video! Ryan, Jessie, and me use Precise brand bike computers. Cheap but they work...

While training for the STP 2007 I had a spectacular high-speed crash. My pal at work saw the whole thing and wrote this report (using the formal trip report format I use at work...). I also have a comparison of the 1- and 2-day STP rides.

Chilly Hilly Page

I also use a treadmill (2-2/3 miles, level 6 Hill, 6 mph) in the winter months three times a week, and I have a stair climber I use for variety from time to time. I haven't used the Nordic Track for a while, but infrequently I'll get it out for a few sessions. Anything to get the heart rate up.

Firearms My son Ryan and I have begun shooting air pistols. Our air pistol scores for the 2005 season are here. A shorter version is here. Check out this shot of my friend Steve Becka. Ryan and I are also in a summer league shooting 0.22s. Here's the 2005 scores. The shooting triumvirate of Bob, Ryan, and Steve are now in another match competition. This one goes to the NRA for postal scores. Here's our results at the club. The postal results of the Island Empire Rifle and Postal results are on this website. Select "postal results" and then select "2005/2006" and then the latest week for the PDF file.

In late 2005 we shot two 2700 matches, one at Ravensdale and one at Kenmore. Ryan used his 0.22 for all three of the 900s (totaling 2700) as a junior. I used my 0.22 for the first 900, then Steve's Dan Wesson 0.38 Revolver for the middle 900, then Steve's 0.45 Reuger Revolver for the last 900. Steve out-shot me both times - by quite a bit.

Ryan and I shot in the 2006 Washington State Indoor Championships, and we each took 2nd place in our class. Check out the tally! Ryan received a very nice medal and on its ribbon it has the tag for 2nd Marksman and 1st Junior. In February 2006 we also entered the Sectional competition, and again we each took 2nd place in our class.

2006 International League: On the first day my score was 756, and Ryan scored 704.  This didn't count as we were just practicing. We shot 90 rounds in practice, but matches are 60 rounds. The web link is here. Here are my 2006 indoor scores: 503; 503; 536; 513; 518. Regretfully, due to other commitments I couldn't finish the league, but with what I did shoot my average was a personal best 8.58 average.

Presently Ryan and I are shooting in the 2006 Indoor Air Pistol League. On the first night I shot two 257 scores and Ryan shot a 232 and a 248. I turned in both of my scores as they are my best ever. Ryan turned in the 248. There are eight matches all together. Week 1; Week 2 (Ryan shot a 232 and a 246); Week 3 I didn't keep my targets, though I shot a 254 I had three 6's, which really is a shame! Jessica is shooting for the first time. Her and Ryan will be competing in Redmond, OR in July so she's getting a fast start. On her first scoring night at the club she shot a 193 and a 217 (only 7 shots not in the black). Won't be long and she'll be up with the rest of us!  West Seattle is running two special summer air pistol leagues. Steve Becka outshot all of us with an 86.8 average (5 matches, 40 shots per match).

My second match with a red-dot is 555 out of a possible 600. This was shot in January, 2007. In February 2008 I shot a 559.

Here's a scorecard template for practice:    NRA Bullseye   International

Here's my best ever 5-shot target for Air Pistol:  Air Target

Here's a Caswell Bullseye "Correction" Target: Caswell

Here's a generic pistol correction target: Generic

An Article from "The Pistol Shooter's Treasury" (c) Gil Hebard: Trigger Control

Nutrition  Supplements and vitamins, though recognized by the American Medical Association as being useful and recommended, still are not widely accepted by the public. Some products do not do well in independent laboratory tests, while other products do very well, that is, they actually have in the product what the label says.

Supplements and vitamins are not intended to replace good eating habits, but rather add to a sound meal plan.

I use Nutrilite products. See what independent labs say about the following products (do your own searches too, just make sure your sources are verifiable and independent).:

• Echinacea (used when you feel a cold coming on)

• Multiple Vitamins (for daily use)

My vitamin and supplementation plan, as well as meal replacement plan, is here.

I've attended a couple of seminars on nutrition. One by a PhD, Dr. Chet, and another by a former 500-lb fat boy, Chip Wall, who got his nutrition act together.

By the way, two products for weight loss are Carb Blocker and CLA 500.  Read about them! Another great product I use daily are the protein bars and shakes, and meal replacement bars.

Body Fat Percent Calculator

Health Statistics

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This site was last updated 10/09/09