Week 21 Obese To Fit – Day 1

Ugh.  New Years Eve.  I was surprised to see the gym packed today.  Must be a lot of people trying to look buff before partying tonight.  Good workout.  Pushed myself for the last workout of the year.  On my 21st week of working out and today marks a milestone of having worked out three times a week for the past five months.  My body has reflected the changes and I can’t say that I feel like I did back in my twenties but I can say that i’m slowly rolling back the clock on the previous years of not working out.  Here’s to the end of 2017!… and to a new start in 2018!  Happy New Years everyone!

OTF – Week 21 Day #1

Food

  • Breakfast – Water & coffee
  • Lunch – Skipped
  • Dinner – Pork & rice
    • Protein & carbs

Supplements

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

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (34 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 5 min, 8, min, then 5 min with 3 min breaks in between (24 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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