Week 34 Obese to Fit

Great week for working out.  Make sure you eat salad at least twice a week to give you the energy you need for working out.  I’ve been working out a lot earlier than usual.  It’s nice to see daylight while your running.  I find that working out at night may be tranquil but it gets my blood going and I find that I’m not able to sleep in a timely manner.  I’d say 75% of my workouts occur in the daytime.  What works for you?

OTF – Week 34 (April 1 – 7)

Diet

  • Drinking lots of sugar-free Gatorade and eating lots of protein rich foods.

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 10 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 (75 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 (115 lbs)
    • 50 x 1 abductors/adductors (150 lbs)

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