Week 4 Obese To Fit – Day 3

Had hot dogs and sushi today.  I felt good going into the workout but then started to slag a little bit in the middle then picked up the pace at the end.  Like I said, be careful what you eat… That hotdog looked good and I had to have it but I can definitely feel that I had something unhealthy to eat.  Good food means a good workout.

OTF – Week 4 Day #3

Food

  • Breakfast – Egg sandwich
    • Protein & carbs
  • Lunch – Pasta
    • carbs
  • Dinner – Hot dogs & California rolls
    • Proteins and carbs

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)

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