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Week 29 Obese To Fit – Day 3

Great workout tonight.  Feels good working out when you have a light meal or healthy salad.  I’m really seeing the cause and effect of food intake and the physical effects it has on you during strenuous activities.  Eat healthy and you’ll have a great workout.

OTF – Week 29 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Skipped
  • Dinner – Porn & 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)
    • 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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