Week 24 Obese To Fit – Day 3

A little bit of stressed this week.  If I wasn’t working out my stress would be much worse… but you know what… Keep Calm and Eat a Salad – then knock out your workout for the day!

OTF – Week 24 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine & h2o
  • Lunch – Chicken salad
    • Protein & carbs
  • Dinner – Hawaiian bar-b-q
    • Protein and more protein

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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