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Week 15 Obese To Fit – Day 1

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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