Continue working out. I know it’s summer and it’s easy to get caught up in summer activites that keep you away from the gym. Keep up the great work!
OTF – Week 46 (June 24 – June 30)
Diet
- Eating salads for lunch and meats for dinner. I am hydrating as much as I can since it’s in the 100’s in Vegas.
Supplements
- Old School Labs Vintage Boost (2 pills in the morning)
- Focus Factor Extra Strenth (1 pill in the morning)
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 (90 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)