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
Bill Phillips 
Happy 4th of July to you all…
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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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Happy Fourth, Bill and Maria!
Thank you for the opportunity to be part of this amazing 12 week process.
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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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Happy 4th all, enjoy! Thx for the post Bill
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Happy forth. Feeling leaner. Have a great time at the ball game.
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Enjoy the holiday staying strong!
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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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Well done mark.. After for days on shakes, I’m looking forward to a few eggs!
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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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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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I am having such an amazing time on this program, love the workouts and nutrition- Bill you’re awesome man 👍💪
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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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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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