Week 41 Obese to Fit

Runs are coming along pretty well.  I have good days and I have bad days.  On the bad days, I just push through, as always, the runs even though I don’t want to be running.  After the first mile, I notice that I get into the rhythm and start to stride at a comfortable pace that’s beyond jogging.

OTF – Week 41 (May 20 – May 26)

Diet

  • Greens and proteins are my diet.  My body is almost in line with my mind when it comes to food.  More salads, at least three times a week and chicken on top with light Italian dressing.

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 20 min (20 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 Shoulder press (65 lbs)
    • 10 x 3 Leg press (115 lbs)
    • 50 x 1 abductors/adductors (150 lbs)

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