Week 30 Obese To Fit – Day 2

Late night workout.  Pros: Little to no wait times for equipment.  Cons: Not being able to lay with my babies.

Anyways, be sure to schedule your workouts for an ideal time that allows you to send quality time with loved ones.  I sometimes aim for the evening because my cubbies should be asleep by then but in the rare occasions that they’re still up it sucks having to leave them and coming back home to them sleeping.  I don’t know, maybe it’s just me.

TIP: Focus on what you are doing at that moment and don’t let your mind wander, otherwise you’re only cheating yourself from that moment… Xen.

OTF – Week 30 Day #2

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Skipped
  • Dinner – Chinese food… again
    • 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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