great-workout

Week 18 Obese To Fit – Day 2

Late night workout.  The sauna felt so good.  Great way to loosen up before a run and a workout.

OTF – Week 18 Day #2

Food

  • Breakfast – Water & coffee
    • Hydration/de-hydration
  • Lunch – Spaghetti & meatballs
    • Protein & carbs
  • Dinner – Taco Tuesday
    • Protein & carbs

Supplements

  • Old School Labs Vintage Boost (1 at lunch time)

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 Lateral pull down (60 lbs)
    • 10 x 3 Leg press (100 lbs)
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