Week 51 Obese to Fit

I continue to make time for running and working out.  At this point it’s just a part of my life now.  I’m not aiming to be an athletic stud but I am aiming to live a healthy and active lifestyle.  A week before my milestone. 🙂

OTF – Week 51 (July 2 – August 4)

Diet

  • Pre-maid Salads from Wendy’s and Walmart on workout days and protein at dinners.

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)

Be the first to comment

Leave a Reply

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.