Week 35 Obese to Fit

Remember to always stay flexible on your routine.  As long as you get your workout in for that day it doesn’t matter the order you do it in.  I know that it’s a habit transitioning from one exercise to another and your routine flows.  But, keep your mind healthy by mixing it up and you won’t get pissed when others are on your machine.  Stay flexible – Semper Gumby.

OTF – Week 35 (April 8 – 14)

Diet

  • Having more salad w/chicken for protein.  Staying hydrated by drinking fluids with electrolytes.  I’m finding that the workout routines are dictating my diet.  The healthier I eat the better I feel before, during, and after workouts.

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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