Coming back from the two week medical hiatus. I got back into the rhythm as though I didn’t even miss a beat. I did have to push myself just a little since it didn’t come as effortless as usual but still no major hangups.
OTF – Week 49 (July 15 – July 21)
Diet
- Starting to eat healthier again. Getting salads in on workout days helps a lot. Keep an eye out for fatty snacks. Sometimes you need a little bit of energy to get you through the day but don’t over do it or the snacks turn into junk food binges.
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)
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