Week 14 Obese To Fit – Day 3

Today was my daughter’s birthday so it was pizza and chocolate cake day.  Wasn’t feeling too motivated but I put one foot in front of the other and made my way to the gym.  You should anticipate days where you won’t be motivated to work out.  Have a plan in place like, a goal of just driving to the gym and parking the car.  Or, hitting the sauna, then lacing up.  Or walk around the track for 5 minutes.  There’s a high likelihood that you will workout after taking these baby steps.

OTF – Week 14 Day #3

Food

  • Breakfast – Water
    • hydration
  • Lunch – coffee
    • Caffeine
  • Dinner – Pizza & chocolate cake
    • 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 (30 lbs)
    • 10 x 3 triceps push down (40 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (70 lbs)
    • 10 x 3 Military shoulder press (60 lbs)
    • 10 x 3 Leg press (100 lbs)

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