Week 5, slow and steady. Today I indulged in some Ikea food. You would never think Ikea would be a place to get food but it is. Nice place to go especially after church. The family loves it and you’ll be walking off the food because that place is like a maze – good luck trying to get out.
I had a good workout today. Wasn’t dreading it, wasn’t looking forward to it either, but it seemed like just another every day activity… which is good. It’s starting to become a part of my weekly routine. Like I said, slow and steady is key. This week’s workout is the same as last week. Next week, we’ll change up the run and add a little more weights to our routine.
OTF – Week 5 Day #1
Food
- Breakfast – Coffee and water
- hydration/dehydration… lol
- Lunch – Salad, Swedish meatballs, and slice of almond pie
- Proteins, veggies, and sugar
- Dinner – Fried pork, white rice, and tomato/onions
- Proteins and carbs and veggies
Workout
- Daily seven stretches (10 – 12 min)
- Neck rotation (1 min)
- Arm stretches (1 min each side)
- Shoulder stretches (1 min each side)
- Torso rotations (1 min)
- Alternating toe touches (1 min each side)
- Lunges stretching both sides (1 min each side)
- Hamstring stretches (1 min each side)
- Run/Walk (34 min)
- Walk 5 minutes to warm up (5 min)
- Run for 2 min 6 times with 2 min breaks in between (24 min)
- Cool down walk for 5 minutes (5 min)
- Stomach crunches
- 10 x 3 weighted crunches, rest 2 min in between (50lbs)
- 10 x 2 weighted oblique/torso rotations (90lbs)
- Side stretches (4 count – 10 reps) between crunch sets
- Weight training
- 10 x 3 Chest press (50lbs)
- 10 x 3 Lateral raise (50lbs)
- 10 x 3 Military shoulder press (50lbs)
- 10 x 3 Leg press (90lbs)
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