Week 19 Obese To Fit – Day 3

Today was a long day.  The Chris Farley (my lazy ass side) in me says to skip today… then when I’m at the gym he says to cut the workout short… Thank God, my intestinal fortitude, I got from being a Marine kicked in and said, Hell F* No!  Finished my workout, pushed myself, and felt a shitload better.

OTF – Week 19 Day #3

Food

  • Breakfast – Water
    • Hydrate
  • Lunch – Oodles of noodles
    • Carbs
  • Dinner – Turkey-burger
    • Protein & carbs

Supplements

  • Old School Labs Vintage Boost (1 x morning & 1 x afternoon)

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 (70 lbs)
    • 10 x 2 weighted oblique/torso rotations (110 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 (65 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 (110 lbs)

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