Week 7 Obese To Fit – Day 3

Beautiful day for kids football and another good workout day.  Felt a little tightness in my chest so I need to continue to monitor that.  I had a heart attack two years ago at the gym so I need to be extra cautious.  Will need to pay a visit to my doctor to make sure things are kosher.

OTF – Week 7 Day #3

Food

  • Breakfast – Coffee & water
    • Caffeine and hydration
  • Lunch – Cheeseburger & fries
    • Protein & carbs
  • Dinner – Another cheese burger
    • Proteins & carbs – it felt like a cheat day

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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