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Week 28 Obese To Fit – Day 3

Felt really good working out today.  The salad puts a little more pep in your step and helps you go further than a heavy meal that weighs you down.  But at this point I think you guys know that.  Anyways, another great workout knocked out.  Keep moving forward!

OTF – Week 28 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Chicken salad
    • Protein and carbs and fiber
  • Dinner – Lechon (pork) & rice
    • 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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