Today was another good workout day. Muscles are still in shock and the recovery time is a little slow but I’m sure my body will catch up next week. Otherwise, I have Friday and Saturday to rest. At this point, if you’re following along, you should be very careful about what you eat because the workouts are getting a little longer and you want to make sure you give yourself enough energy foods while not eating too heavy.
OTF – Week 4 Day #2
Food
- Breakfast – Egg sandwhich
- Protein & carbs
- Lunch – Salad w/ grilled chicken
- Proteins & carbs
- Dinner – Tacos
- Proteins and carbs and a little bit of veggies
Workout
- Daily seven stretches (10 – 12 min)
- Neck rotation (1 min)
- Arm stretches (1 min each side)
- Shoulder stretches (1 min each side)
- Torso rotations (1 min)
- Alternating toe touches (1 min each side)
- Lunges stretching both sides (1 min each side)
- Hamstring stretches (1 min each side)
- Run/Walk (34 min)
- Walk 5 minutes to warm up (5 min)
- Run for 2 min 6 times with 2 min breaks in between (24 min)
- Cool down walk for 5 minutes (5 min)
- Stomach crunches
- 10 x 3 weighted crunches, rest 2 min in between (50lbs)
- 10 x 2 weighted oblique/torso rotations (90lbs)
- Side stretches (4 count – 10 reps) between crunch sets
- Weight training
- 10 x 3 Chest press (50lbs)
- 10 x 3 Lateral raise (50lbs)
- 10 x 3 Military shoulder press (50lbs)
- 10 x 3 Leg press (90lbs)