Good workout today. Felt good about the run and the weights afterwards.
OTF – Week 21 Day #3
Food
- Breakfast – Water & coffee
- Lunch – Noodle soup
- Carbs
- Dinner – Pizza
- 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)
