Week 24 Obese To Fit – Day 2

Never underestimate the boost a salad can give you.  I made a nice chicken salad with romaine lettuce, sliced tomato, cucumber, bell pepper, red onion, with zesty Italian dressing over chicken salad.  This gave me the extra bounce in my step and push during weight training.

OTF – Week 24 Day #2

Food

  • Breakfast – Coffee & water
    • Caffeine & h2o
  • Linner (lunch/dinner) – Chicken salad

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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