Week 22 Obese To Fit – Day 1

Another great workout day.    Changed up the run a bit.  Running 8 min straight twice with a 5 minute walk in between.  Slow start but eventually got into the zone mentally.

OTF – Week 22 Day #1

Food

  • Breakfast – Bacon & eggs
    • Protein & carbs
  • Lunch – Skipped
  • Dinner – Chinese food
    • Protein & carbs

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (31 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 8 min (2x) with 5 min break in between (21 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 (75 lbs)
    • 10 x 3 Lateral pull down (60 lbs)
    • 10 x 3 Leg press (110 lbs)

Be the first to comment

Leave a Reply

Your email address will not be published.


*