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)
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?
Ideally, the best place to start is at the beginning. However, if you’re up for it – go for it!