Today was a long ass day. Drove over 300 miles in a little over 4 hours. Ate a lot of junk food on the road and I paid for it during the workout. I kind of balanced it out by drinking gallons of water to flush out my system. Felt a little spent during my workout but managed to work through it.
OTF – Week 14 Day #1
Food
- Breakfast – Coffee
- caffeine (dehydration)
- Lunch – Hamburger, fries & diet soda
- Protein & carbs
- Dinner – Baked chicken, rice, and corn
- Protein & carbs
Supplements
- Old School Labs Vintage Boost (2 morning 1 before workout)
Workout
- Daily seven stretches (10 – 12 min)
- Run/Walk (34 min)
- Walk 5 minutes to warm up (5 min)
- Run for 4 min 4 times with 2 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)