Great workout. Went during the afternoon so it was a little bit crowded. Just be patient and do your workouts. Semper Gumby.
OTF – Week 30 Day #3
Food
- Breakfast – Coffee & water
- Caffeine & hydration
- Lunch – Skipped
- Dinner – Salad, salad, salad (w/chicken)
- Protein and carbs
Supplements
- Old School Labs Vintage Boost (2 pills in the morning)
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)
