Morning PowerHour
1 hour outdoor walking
Preparing goals for the week and complete win list
Daily Workout
5 sets of 55 reps bicep curls
5 sets of 55 reps triceps extensions
5 sets of 10 reps on bench press
5 sets of 55 reps sit ups
Nutrition Plan
Extra Lean Day – 3 RIGHT Nutrition Shakes
100+ oz. Water
Bill Phillips 
Day 8
Likewise:
Morning PowerHour
2 mile outdoor walk – done
Preparing goals for the week and complete win list
Daily Workout
bench press 5×10 @95#
Tricep ext. 5×55,55,44@8#, 55, 50@6#
DB Curls 5×55,50,38@8#, 45,42@6#
Sit ups 5×33,22,18,14,11
33 situps is new high!
Workout done.
Hardcore lean Nutrition day.
3 shakes 100+ oz of water
Solid.
Press on my friends!
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My day 8.. what a great start to the day.. 8.4 lbs down (3.8kg) over week 1. With a skip and a smile I did my 1 hour power walk, 5×55 reps on Biceps, triceps extensions, 5 x 10 on bench press (2×55), 5×55 Dumbell curls. Sits .. well I did crunches because I did not do well on sit up.. did 55, 43, 40, 35 and 21.. not pretty and the cussing from my gym room I’m sure was nothing to be proud of… but whatever it takes to get it done, and do my best.
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My results for
WEEK 1
So glad to have completed week 1
4 July. 11 July. Result
Wt. (lbs) 192 7/8 190 3/4 -2 1/7
Waist (in) 41 1/8 41 1/8 0.0
Week 1 lessons:
LESSON: Push Yourself Beyond Perceived Limitations, and You will Succeed!
LESSON: Developing a tremendous enthusiasm, even a passion for those things you want to become lifelong activities. You have to find a way to LOVE the feeling of doing it. It will call you to cultivate discipline, determination and the ability to overcome resistance.
LESSON: To reach your full potential, connect with and follow the insight of teachers and mentors who walk the talk
LESSON: Developing the capacity to love sharing your passion with everyone will create value for both you and them
LESSON: Don’t sell myself short. Lift the weight that’s “right” to stress out my muscles. Make each exercise count!
LESSON: When I cheat on my diet, I cheat myself
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11 July is My day 7
Bicepts again today… seriously!
Flying to Denver for camp getting this huge workout in before it’s time to leave was a challenge. I land very late tonight.
Moving on
Exercise – done!
5 sets of each of the following exercises with5 minutes rest between exercises and 20 to 30 minutes rest between sets:
Bicept curls ×55 @ 10 lbs
Trcep extensions ×55 @ 17.5 lbs
Bench press ×10 @ 60 lbs
Sit ups ×55
Nutrition:
3 Chocilate RIGHT shakes
Water:
16oz
* @ wake
* During workout (×2)
* On way to airport (×2)
10oz
* In each shake
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Sorry that is my Day 8 not day 7
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