jonahhill_21jumpstreet

Week 42 Obese to Fit

I’m working out pretty solidly.  No shortcuts and I’m noticing a big difference in bulk.  My muscles are visibly starting to gain mass.  Shoulders are wider and starting to see some muscle definition. Makes me want to add more weights but I’ve got to pace myself.

OTF – Week 42 (May 27 – June 2)

Diet

  • I’ve been eating pretty healthy but I also give myself some wiggle room and a cheat day.  I can’t cheat myself too much because I feel it during my workouts so It’s mostly good.

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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