Week 21 Obese To Fit – Day 2

popular new year resolutions - colorful sticky notes on a cork board

Oh man; The gym was pretty crowded tonight.  The “Resolutioners” have arrived… Oh well, just gotta suck it up for a month and everything will go back to normal.

Tip:  Semper Gumby, always be flexible in your routine – What you normally do first and last shouldn’t bother you.  It’s okay to work body parts out of order, I’ve found that by waiting, it’s unproductive and stressful because some idiot is fingering their phone while you’re waiting to use the equipment.  Skip it, work out another body part, and come back to it later.

OTF – Week 21 Day #2

Food

  • Breakfast – Water & coffee
  • Lunch – Hot dog & chips
    • Protein & carbs
  • Dinner – Fish, rice, and spinach
    • Protein, carbs, fiber

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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