ForgeGymBro

Real journey.
Real results.

I'm Bob. 40+ years of lifting, a 45-pound transformation, and a real journey to follow. Workouts, weight loss, gear, and life outside the gym — everything I've learned the hard way.

272 → 227
Pounds — and counting
40+
Years of iron
Bellevue, WA
Home base
Bob — 40+ years of iron, real journey

Latest Video

Gauntlet Arm Challenge: Skullcrushers & Hammer Curls

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Latest Posts

Workouts, weight loss, gear, and the occasional snow day.

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MILESTONE

1,000 Workouts — What It Actually Takes

1,000 workouts. Top 1% of all Fitbod users. Started at 40, got serious at 56, dropped 45 lbs and counting. Here's what it actually took — and what I'd tell anyone at workout 12 or 120.

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Gauntlet Arm Challenge: Skullcrushers & Hammer Curls
WORKOUT CHALLENGE

Gauntlet Arm Challenge: Skullcrushers & Hammer Curls

Inspired by CT Fletcher and Will Tennyson, I took on the Gauntlet Arm Challenge: 10 sets of skullcrushers + 10 sets of hammer curls, pyramid up then back down. Triceps surprised me. The pump was unreal. Both arms up ¾".

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GYM REVIEW

Room of Rogue: LA Fitness Bellevue Powerlifting Remodel

My local LA Fitness in Bellevue shut down for a week and came back transformed — a full powerlifting room stocked exclusively with Rogue Fitness gear. Here is what changed.

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Garage Gym Upper Day
GARAGE GYM

Garage Gym Upper Day

First real spring day and the garage doors are finally open. Upper body session using Fitbod — this is what training at home actually looks like.

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Post-Workout Park Walk: Cardio After the Iron
WALKING + WORKOUT

Post-Workout Park Walk: Cardio After the Iron

Straight from the gym to the park. Post-workout walks are my go-to cardio — low impact, zero recovery cost, and the fresh air hits different after heavy sets.

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SUPPLEMENTS

The 5 Best Creatine Supplements in 2026 (Actually Tested)

We tested 12 creatine monohydrate products over 90 days. These 5 earned their spot.

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The journey
has three parts.

Everything I've learned about building a stronger body and a sharper mind over 40+ years under the bar.

01 LIFT

Training

Real workouts, real weight, real progress. Compound movements, progressive overload, and consistency over complexity.

02 FUEL

Nutrition

From 272 to 227 — macro tracking, honest supplement reviews, and eating strategies that actually sustain a transformation.

03 LIVE

Lifestyle

Snow days, travel fitness, walking 17 miles with my wife, and the stuff that keeps you going when motivation fades.

Don't miss the
next chapter.

Weekly updates on workouts, weight loss, gear, and the journey. No spam, just iron.

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