Week 49 Obese to Fit

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

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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