Week 30 Obese To Fit – Day 3

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)