Day 4

Happy July 4 to you and America!!

Morning PowerHour
Power Mindset & Win List

Daily Workout
10 reps bench press with 200 lbs barbell
10 reps side raise with 5 lbs dumbbells
10 reps bent over rows with 25 lbs dumbbells
10 reps bicep curls with 25 lbs dumbbells
10 reps tricep extension with 40 lbs dumbbells
Complete all 5 exercises back to back with no rest between sets. Rest for 2 minutes once the cycle is complete. Repeat for a total of 5 times

Nutrition Plan
Free Day – going to ball game and fireworks
+100 oz. Water

Day 4 workout felt good. I am determined to make each day of 84 on The Drive to 55 count. Only way I can fight back against time passing is to make something of each day. ~Bill

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14 Comments

  1. Day 4 going strong here, as its 11.00 am i already banged out my 2 mile walk. Thank you for this valuable resource bill. Eternally Grateful

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  2. Happy Fourth, Bill and Maria!

    Thank you for the opportunity to be part of this amazing 12 week process.

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  3. Happy 4th!!!

    Morning PowerHour
    2 mile outdoor trail hike

    Daily Workout
    10 reps bench press with 85 lbs barbell
    10 reps side raise with 5 lbs dumbbells
    10 reps bent over rows with 25 lbs dumbbells
    10 reps bicep curls with 15 lbs dumbbells
    10 reps tricep extension with 25 lbs dumbbells
    X 5

    Nutrition Plan – Lean day
    2 glasses water
    M1 Nutrition Shake
    M2 Oikos Zero w/ gf granola
    M3 Nutrition Shake w/ 10 blueberries
    M4 2 string cheese
    M5 chicken breast, 1/2 sweet potato, steamed broccoli
    M6 Nutrition Shake

    +100 oz. Water

    Press on!!

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  4. I felt like I ate a lot today, eggs, bacon, potatoes for breakfast, 2 grass-fed beef patties with homemade tzatziki and a giant salad for lunch, steak, spinach, zucchini, and more potatoes for dinner and even a mini cupcake but for a “free day” I’m barely over 1500cal and my total sugar is at 57g – I feel stuffed and satisfied, absolutely not like I’m missing anything. I look forward to my structured CLEAN day tomorrow, which should actually be higher in calories than today. I only did one cardio and workout today, vs my usual AM/PM workouts. But, my body feels like it’s growing and leaning out. Down 7 pounds so far – full assessment on Sunday! Btw, the 3 ladies I’m doing this with are doing so awesome as well… I’m very excited for their successes 😀

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  5. Happy Fourth of July to everyone! Since I run a day behind, got my 5/25 done via lake stairs. Always motivated by you all!

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  6. Day 4 completed.
    1 hour power walk – spent the time thinking and visualising my goals and reasons to be fit and healthy.. Loving the time that this generates for me.
    Weights: 5×10 times each of Bench press, Side raises, bent over rows, Bicep curls and Tricep extensions..
    Nutrition: 3 lean protein shakes..and 150flz of water (4.5 liters).
    Feeling a bit sore today, but its that great sore. I have to say the the program is helping clear my mind.. loving it.
    Hope that you all had a great 4th or Independence day as some of you prefer to call it 🙂 – don’t let that days celebration keep you off track today…

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  7. It was tough getting started today. I didn’t get up till almost noon. I’m sore and felt drained even after 8 hour of sleep (not continuous).

    However, we press on.

    I was thrilled that today was a free nutrition day! I needed that.

    Workout:
    4 sets of the following 5 exercises with 2 min rest between sets:
    Bench press×10 @ 50 lbs barbell
    Side raise×10 @ 5 lbs dumbbells
    Bent over rows×10 @ 12.5 lbs dumbbells
    Bicep curls×10 @ 12.5 lbs dumbbells
    Tricep extension×10 @ 20 lbs dumbbell

    This was too easy. The final (5th) set:
    Bench press×10 @ 55 lbs barbell
    Side raise×10 @ 5 lbs dumbbells
    Bent over rows×10 @ 15 lbs dumbbells
    Bicep curls×10 @ 15 lbs dumbbells
    Tricep extension×10 @ 30 lbs dumbbell

    I thought doing half what the guys are doing would be good for me.

    2 lessons:
    1 – I cannot lift 100 lbs barbell yet.
    2 – I sould probably have done exactly what the guys did on all the other exercises.

    Good day. It’s ending better than it started. Goodnight!

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  8. UPDATE to Day 4 of my Drive to 60.

    Because easy isn’t good enough…

    Second Workout:

    5 sets of the following 5 exercises with 2 min rest between sets:

    Bench press×10 @ 60 lbs barbell
    Side raise×10 @ 5 lbs dumbbells
    Bent over rows×10 @ 25 lbs dumbbells
    Bicep curls×10 @ 17.5 lbs dumbbells
    Tricep extension×10 @ 25 lbs dumbbell

    POST SCRIPT:

    I realized after I was done that I completely forgot to do Planks in both of my Day 4 workouts so I added 5 sets of:

    Plank×30 seconds

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