Week 10 Obese To Fit – Day 3

Still feeling somewhat fatigued.  Went through the workout like a robot.

OTF – Week 10 Day #3

Food

  • Breakfast – Water & coffee
    • Caffeine then hydrate
  • Lunch – Chicken pasta
    • Protein & carbs
  • Dinner – Domino’s pizza
    • Protein & carbs

Supplements

  • Old School Labs Vintage Boost
  • Old School Labs Vintage Burn

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 3 min 4 times with 3 min breaks in between (24 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (60 lbs)
    • 10 x 2 weighted oblique/torso rotations (100 lbs)
    • 10 x 3 captains chair knee raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 bicep curls (25 lbs)
    • 10 x 3 triceps push down (30 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (60 lbs)
    • 10 x 3 Military shoulder press (60 lbs)
    • 10 x 3 Leg press (100 lbs)

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