Weeks 31-33 Obese To Fit

I’ve been so preoccupied with children’s events, emergency room visits, and other daddy duties that I’ve neglected my updates.  Anyways, I will be providing end of week updates of my weekly workouts which is on Sunday, Tuesday, and Thursday’s.  Despite the hectic activities I’ve still managed to get my workout in.  I don’t think I’ve missed a day yet.  I’m so happy that nothing tragic has happened to keep me form my schedule… knock on wood.  The workout remains the same and if I make any changes I’ll post that on my weekly updates as well.

OTF – Week 31 Day #3 Through Weeks 32 & 33.

Week 31 (March 11 – 17)

Week 32 (March 18 – 24)

Week 33 (March 25 – 31)

Food

  • I’ve been drinking lots of fluids and I’ve changed it up a bit with sugar-free Gatorade or Powerade.  You have to get those electrolytes in to recoup faster.
  • My diet has been mostly protein this week with some carbs as well.

Supplements

Workout

  • Daily seven stretches (10 – 12 min)
  • Run/Walk (30 min)
    • Walk 5 minutes to warm up (5 min)
    • Run for 10 min (2x) with 5 min break in between (21 min)
    • Cool down walk for 5 minutes (5 min)
  • Stomach exercises
    • 10 x 3 weighted crunches, rest 2 min in between (75 lbs)
    • 20, 15, 10 rep weighted torso rotations (110 lbs)
    • 10 x 3 captains chair leg raises
    • Side stretches (4 count – 10 reps) between crunch sets
  • Weight training
    • 10 x 3 Bicep curls (50 lbs)
    • 10 x 3 Triceps push down (65 lbs)
    • 10 x 3 Chest press (60 lbs)
    • 10 x 3 Lateral raise (75 lbs)
    • 10 x 3 Lateral pull down (60 lbs)
    • 10 x 3 Leg press (115 lbs)
    • 50 x 1 abductors/adductors (150 lbs)

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