Week 6 Obese To Fit – Day 3

Was motivated about today’s workout along with looking forward to getting it over with.  Ate healthy today which played a big role in how active I felt.  I don’t like to weigh myself but I did anyways and was pleased that I’m at 222lbs today.  This is a very good sign.  Normally I could lose 10lbs in a week from fasting but this way is much healthier and has a good chance of staying off

OTF – Week 6 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine and hydration
  • Lunch – Cobb Salad w/grilled chicken
    • Proteins & greens
  • Dinner – Pork soup w/sweet potatos
    • Proteins & carbs

Workout

  • Daily seven stretches (10 – 12 min)
  • 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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