Week 7 Obese To Fit – Day 1

Feeling good today.  I’m looking forward to my workouts more and more.  I increased the run to 2.5 min each now to get my heart used to running just a bit longer.  I could definitely feel the difference even though the difference was minuscule.  I’m also having a glass of merlot before bed to relax and for my heart.

OTF – Week 7 Day #1

Food

  • Brunch – Eggs & rice
    • Protein & carbs
  • Lunch – Skipped
  • Dinner – Baked chicken, mashed potatos, & brussels sprout
    • Proteins, carbs, veggies

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 2.5 min 4 times with 2.5 min breaks in between (20 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach crunches
    • 10 x 3 weighted crunches, rest 2 min in between (60lbs)
    • 10 x 2 weighted oblique/torso rotations (100lbs)
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Chest press (60lbs)
    • 10 x 3 Lateral raise (60lbs)
    • 10 x 3 Military shoulder press (60lbs)
    • 10 x 3 Leg press (100lbs)

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