Morning PowerHour
- 2 mile walk
- Power mindset and win list review
Daily Workout
33 minutes interval sprint aerobics on spin bike.
- 10 mins warm up, 1 minute sprint;
- 10 mins moderate pace, 1 minute sprint;
- 10 mins moderate pace, 1 minute sprint.
- 15 reps sit ups x 5 sets
Nutrition Plan
Easy Clean day
- M1: Nutrition Shake
- M2: Greek yogurt and blueberries
- M3: Nutrition Shake
- M4: Greek yogurt and blueberries
- M5: 1 turkey patty with 1 slice cheese, lettuce, tomato, pickles.
- M6: Nutrition shake
- 100+ oz water
What will You do?
What will you do, When life punches you in the face?
Lalonde was an incredible boxer. Ray Leonard came up two weight classes to challenge him… and trouble found him there. Sugar Ray underestimated the raw punching power of the heavier fighter and paid the price… the Olympic gold hero got knocked on his ass. Leonard had met his match. Fifteen thousand fans watching live in Las Vegas that night couldn’t believe it. I was there in Caesar’s outdoor make shift arena, near ringside and I’ll never forget what happened next.
What does a champion do when he’s punched square in the face and knocked on his ass?!
This quick four-minute clip from the fight answers that question.
Do You have The Drive to get up and not give up?
The Drive is a strength you’ll never know you have until you’ve been tested, challenged by adversity, until life has knocked you on your ass. It will or already has, happened to all of us.
What will you do?
Bill Phillips 
Here is to another productive day!
Day 6 here we come.
LikeLike
That video is awesome!
Morning Power Hour +
– review mindset and win list ( completed last night)
– 4 mile hike on 7 Bridges Trail
Today’s workout:
33 minutes interval sprint aerobics on spin bike. (Not sure if there’s a spin bike, will do 5/25 treadmill if not)
10 mins warm up, 1 minute sprint;
10 mins moderate pace, 1 minute sprint;
10 mins moderate pace, 1 minute sprint.
10 reps sit ups x 5 sets
Nutrition Plan
Easy Clean day
M1: Nutrition Shake
M2: Oikos Zero yogurt and blueberries
M3: Nutrition Shake
M4: Oikos Zero yogurt and oat granola
M5: Free Meal (first this week), prime rib, dirty rice, steamed veggies
M6 Nutrition Shake
100+ oz water
Press On!
LikeLiked by 3 people
Day 6th: July 6 Update at 1:58 pm Oregon
2 Mile Walk (Done)
Eating Clean today!
Meal 1: Protein Shake (Done)
Meal 2: Greek Yogurt with fresh Blueberries (Done)
Meal 3: Protein Shake (Done)
Cranking the music up and off to cycling spin right now! Will do exactly as Bill does.
These daily blog updates from Bill Phillips are excellent. Seeing exactly what Bill does with his workout and nutrition gives me the insight and knowledge on how to become ripped in 12 weeks.
LikeLiked by 1 person
Bill asks: What will you do, When life punches you in the face?. You only have two options. Either stay down or get back up and fight like hell. I prefer to get up and hit back when life punches me in the face. As a father, this is a valuable lesson to teach my children. Hard work and pushing through trials and adversity makes us stronger.
LikeLiked by 1 person
Have to share this song I found while putting together my “Drive” playlist. Never heard of them before but this got me cranking. Enjoy!
LikeLiked by 2 people
Love the blog, if I forget to do something, at the push of a button I can find the answer quickly.
LikeLike
July 6th Update 8:24 pm
Workout: 33 minutes of Interval Sprint Aerobics on Cross Fit Cycle
Sit-Ups 5 Sets x 15 reps
Meals 4: Greek Yogurt (Done)
Meal 5: Lean Turkey Patty, Tomato, Onion, Lettuce (Done)
Meal 6: Whey Isolate Protein Shake (Done)
Reviewed Mindset and Win List
LikeLike
Day 6 done. 1 hour powerwalk. 33 mins on spin bike in the eve. 4.5 ltrs of water. 3 shakes, with the 2nd meal Greek yogurt with blue berries, the 4th meal was the same, Greek yogurt with blue berries and the 5 was a grilled chicken breast with lettuce, tomato and half a red bell pepper… loving it so far..
LikeLike
My day 6 of my Drive to 60
Unfortunately I have to start with true confessions…
Last night a few hours after I posted I ate a sausage link on whole wheat bread. Now I could try to say that was my meal six but sausage isn’t an approved meat…. and even if it was… how do I explain away the second one?
I could have grabbed another serving of chicken breast, brown rice and broccoli which was right there. I could have grabbed a sleeping pill. I could have had just one. What’s done is done. I cheated myself.
Onward to today
Exercise
2 mile walk
33 minutes interval sprint aerobics on spin bike.
* 10 mins warm up, 1 minute sprint;
* 10 mins moderate pace, 1 minute sprint;
* 10 mins moderate pace, 1 minute sprint.
* 15 reps bench crunches x 5 sets
Nutrition
* M1: Chicken Breast sandwich on Whole Wheat bread and Broccoli
* M2: Greek yogurt and peach
* M3: Nutrition Shake
* M4: Greek yogurt and peach
* M5: Nutrition shake
Water:
* 16oz @wakeup and 16oz before each meal and 16oz during/after workout
I have chicken breast and a salad ready to go if I have a nutrition breakdown again.
LikeLike
3rd try at posting my results for the day…
My day 6
Congestion time:
Last night I ate sausage on whole wheat bread. I could say it was my M6 but sausage is not allowed… and even if it was, how do I explain the second one?
I had chicken, Brown rice and broccoli right there. I could have taken a sleeping pill. I could have had just one. I cheated myself.
Onward to today
Exercise
* 2 mile walk
* 3 Spin Bike sets of
10 min @ moderate pace
1 min @ sprint
* 5 sets of 15 bench crunches
Nutrition
M1: Chicken sandwich on whole wheat bread with broccoli
M2: Oikos yogurt and a peach
M3: RIGHT shake
M4: Oikos and a peach
M5: RIGHT shake
M6: (Optional is needed tonight) Chicken and salad
Water:
16oz
* at wake up
* Before each meal
* During/after workouts (2 today)
LikeLiked by 1 person