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
- Old School Labs Vintage Boost (1 x morning & 1 x afternoon)
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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