Week 44 Obese to Fit

I feel great after the workouts but I should also tell you that sometimes I feel minor injuries as well.  However, I’ve continued to workout despite some minor pains in my joints and the pain seems to subside.  I find that stretching and warming up before workouts helps big time.  Take the time to stretch those muscles and warm up by going to the sauna or doing some light repetition, low impact exercise to get your blood flowing.

OTF – Week 44 (June 10 – June 16)

Diet

  • More greens to feed this machine.  Spinach, ice-burg lettuce, romaine lettuce… doesn’t matter.  Just make a salad and add some protein and this will sustain you through the workouts.

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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