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)