pain-or-regret

Week 4 Obese To Fit – Day 2

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)
Tags: , ,
Previous Post
run-heaving
Healthy Living

Week 4 Obese To Fit – Day 3

Next Post
j7w2dz
Healthy Living

Week 4 Obese To Fit – Day 1

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.