Week 23 Obese To Fit – Day 3

Still feeling a bit under the weather but pushed through it and got the days workout done.  One foot in front of the other.  Lost about 5 lbs from not eating regularly while overcoming this flu.  I’ve been eating a clove of chopped garlic in the morning and evenings before bed in addition to a tablespoon of apple cider vinegar.  The garlic & vinegar helps fight the bad germs.  Aside from these, I also take Airborne vitamin C chewables about 3 times a day to help with the fight.  It seems to be working and I should be able to shake this flu off in about 48 more hours.

OTF – Week 23 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine & h20
  • Lunch – Skipped
  • Dinner – In-n-out burger
    • 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)

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