wasteband

Week 18 Obese To Fit – Day 3

Weight down from 232lbs to 215.  My clothes are getting a little baggier.  Time to pull out my other clothes.

OTF – Week 18 Day #3

Food

  • Breakfast – Water & coffee
    • Hydration/de-hydration
  • Lunch – Ham & cheese sandwich
    • Protein & carbs
  • Dinner – Baked potato & broccoli cheddar soup
    • Mucho 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)
Tags: , ,
Previous Post
seal-easy-day
Healthy Living

Week 19 Obese To Fit – Day 1

Next Post
great-workout
Healthy Living

Week 18 Obese To Fit – Day 2

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.