Feeling tired for today’s workout. I have to take meds for the next two weeks to get rid of some bad stomach bacteria and it’s making me feel really exhausted. I was literally about to fall asleep during my run. I guess it wasn’t a good time to increase my workout just a bit but I still did it. Anyways, I fought through it to stay consistent with my workout schedule.
OTF – Week 15 Day #1
Food
- Breakfast – Water
- hydration
- Lunch – coffee
- Caffeine
- Dinner – Chicken & rice
- Protein & carbs
Supplements
- Old School Labs Vintage Boost (2 morning 1 before workout)
Workout
- Daily seven stretches (10 – 12 min)
- Run/Walk (36 min)
- Walk 5 minutes to warm up (5 min)
- Run for 5 min & 3 min x 2 times with 2 min breaks in between (26 min)
- Cool down walk for 5 minutes (5 min)
- Stomach exercises
- 10 x 3 weighted crunches, rest 2 min in between (65 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 (50 lbs)
- 10 x 3 triceps push down (50 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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