running-rocky-hill

Week 29 Obese To Fit – Day 2

Had a taco salad right before tonight’s workout.  Had a good running pace and I could have gone longer.  Another workout in the books.

TIP: Run at a pace you are comfortable with.  Get your body running in rhythm, arms and legs along with your breathing, and just like a clock swinging its’ pendulum you can run longer than you ever expected.

OTF – Week 29 Day #2

Food

  • Breakfast – Spam & eggs
    • Protein
  • Lunch – Skipped
  • Dinner – Taco salad
    • 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)
    • 20, 15, 10 rep weighted torso rotations (110 lbs)
    • 10 x 3 captains chair leg 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)
    • 50 x 1 abductors/adductors (150 lbs)
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