Week 36 Obese to Fit

Good workout week.  Lots of healthy eating and got some sweets in as well.  I’ve been going balls to the wall on the last minute of my runs and it seems that I can still sprint pretty good.  Just be sure you get your stretches in so you don’t get injured.  Workouts are feeling a little easier so it may be time to increase the weights.  It’s also starting to heat up so be sure to take in plenty of fluids.  This week the Marine Corps. lost an icon Marine when R. Lee Ermy passed away.  If you don’t know him, he’s the Marine drill instructor in Full Metal Jacket and other films.  He will surely be missed.

OTF – Week 36 (April 15 – 21)

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)

Be the first to comment

Leave a Reply

Your email address will not be published.


*