sluggish-bear

Week 38 Obese to Fit

Feeling sluggish sometimes but I’m still able to get the workouts in.  Feeling really good after the workouts.

OTF – Week 38 (April 29 – May 5)

Diet

  • Eating salads and having cheat days at least once a week.

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (33 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 15 min with 3 min break then 5 min run (23 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (80 lbs)
    • 20, 15, 10 rep weighted torso rotations (115 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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