Week 9 Obese To Fit – Day 3

Just another workout day.  Saw a coworker of mine and it was a pleasant surprise.  Nice knowing that there are others (from work) that care about their health.  Pretty rare in the technical field since most of the people I know are hermits.

OTF – Week 9 Day #3

Food

  • Breakfast –Water & coffee
    • Hydration and caffeine
  • Lunch – Chicken teriyaki bowl from Jack in the box
    • Protein and carbs and veggies
  • Dinner – Hamburger from In-n-out burger
    • Protein and carbs

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)

2 Comments

  1. Interesting! I just found this blog. The workout and meal plan looks great. I’d like to follow up with the workout sessions. Can I start from here or I need to go find the day 1 and start?

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