Week 21 Obese To Fit – Day 3

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)

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