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Week 27 Obese To Fit – Day 2

Good workout today.  I can definitely feel the fat melting and I’m seeing muscle definition as well.  The workouts have become habitual now so it’s not that difficult to stay on track.  The baby steps have paid off and continue to be a good technique to working out on days I don’t feel up to it… which are few and far between now.

OTF – Week 27 Day #2

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Skipped
  • Dinner – Beef minestrone soup
    • Protein and 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)
    • 30 x 1 abductors/adductors (150 lbs)
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