Week 31 Obese To Fit – Day 1

Early workout means a little crowded.  Semper Gumby.  I think I’ve plateaued and may be increasing the workout soon but I’m being a bit lazy.  I think it’s over due.  The best part of working out is when it’s done. ;-).

OTF – Week 31 Day #1

Food

  • Breakfast – Coffee & water
    • Caffeine & hydration
  • Lunch – Skipped
  • Dinner – Five Guys fat-ass hamburger
    • Protein and carbs and fat

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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