Morning PowerHour
- 2 mile walk
- Power mindset and win list
Daily Workout
- 10 reps squats @ 50 lbs
- 10 reps straight leg deadlift @ 75 lbs
- 10 reps sumo squat @ 50 lbs
- 10 reps calf raise @ 50 lbs
- 10 reps front squat @ 80 lbs
- 1 minute plank
Complete all exercises back to back. Rest 2 minutes. Repeat entire cycles 5 times
Nutrition Plan
Clean day :
- M1: Nutrition Shake
- M2: Greek yogurt and blueberries
- M3: Nutrition Shake
- M4: Greek yogurt and blueberries
- M5: Chicken breast, brown rice, steamed broccoli.
- M6: Nutrition shake
- 100+ oz water
Bill Phillips 
Looking forward to Day 6!!
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Day 5. 1 hour power walk, focus mentally on reviewing my goals and planning meals and exercise timings. 5 times squats, deadlifts, sumo squat, calf raise, front squat and plank. 2 min break between cycles. Felt good and spent.
Meals.1 shake,
Meal 2. 1/2 chicken breast with spinach,
Meal 3 was shake
Meal 4 .1/2 chicken breast and spinach
M 5 . Chicken breast, half portion of brown rice and spinach.
Meal 6 . Shake
Will follow Bill’s meal better going forward.
4.5 ltrs of water or 150foz.
Feeling great and focused. A little burn in the quads, but sure that’s the point 😁
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Day 5
Workout
10 reps squats @ 20 lbs
10 reps straight leg deadlift @ 20 lbs
10 reps sumo squat @ 10 lbs
10 reps calf raise @ 20 lbs
10 reps front squat @ 20 lbs
30 second plank
X 5 sets
Nutrition plan
M1 Nutrition Shake
M2 Oikos Zero w/ oat granola
M3 2 string cheese
M4 Nutrition Shake
M5 Healthy bowl (edamame, black beans, cucumber, carrots, roasted red pepper, wild rice. W/ 6 oz grilled chicken
M6 Nutrition Shake
2 mile power walk
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That was crazy! I don’t think I’ve been training heavy enough!! What an awesome workout 👍💪
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8 July is day 5 of my Drive to 60
I find myself philosophical today… reflecting on my healing journey. Rather than imagining what come next I’m just trying to take in today… to be calm and centered and not allowing urges to have their way.
Exercise:
2 mile walk
5 sets of the following 6 exercises with 5 to 10 min rest between sets:
Squats×10 @ 35 lbs dumbbells
Straight leg deadlifts×10 @ 35 lbs dumbbells
Sumo squats×10 @ 35 lbs dumbbell
Calf raises×10 @ 35 lbs dumbbells
Narrow squats×10 @ 35 lbs dumbbells
1 minute plank
I couldn’t lift the weights to my shoulders to do front squats so I did narrow squats instead.
Nutrition
M1: Greek yogurt and blackberries
M2: Nutrition Shake
M3: Greek yogurt
M4: Nutrition Shake
M5: Chicken breast, brown rice, steamed broccoli.
3/4 gal water
I need to get rest times down.
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