July 22, 2019

Morning PowerHour

2 mile walk
Win list and weekly goal overview

Nutrition

SuperLean Day. It’s a simple plan, looks easy to follow but it can be a challenge to get through the day – it is worth it though… The results this coming week will be stunning. 2 super lean days; 2 lean days; 2 clean days, one free day.

The 7 days of this meal pattern form steps. It’s called stepwise meal patterning. It works. Sculpt your muscles. Lose the fat. Keep your metabolic strength. Do more.

Workout

Upper Body Workout – LIVE Stream will be on my Bill Phillips Transformation Facebook page at 6PM MT.

BEST UBWO VIDEO DEMONSTRATION

10 reps x 5 sets 225 lb barbell bench press
10 reps x 5 sets iron cross shoulder raise – 8 lbs.
10 reps x 5 sets bent over rows with 25 lb dumbbells
10 reps x 5 sets bicep curls with 25 lb dumbbells
10 reps x 5 sets tricep extension with 40 lb dumbbell

Photo from 2002 – Bill Phillips at 38 years old

Join the Conversation

5 Comments

  1. Can you explain the difference between “super” lean and Lean just so I have this straight in my head? I know I’m blonde, but not sure I have this right, thank you Jo Ann

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  2. Day 22!!!
    Ditto on the plan, Bill.

    Did some calculations and need to increase my daily protein. I will be tracking that along with my meal notes. Otherwise, on track with the the Drive!
    Press on!

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  3. Day 22.1 hour power walk in the morning (6AM), focus on visualising my body and health, and how much better I will feel. Looking forward to and ‘living’ with a healthy body, mind and energy with my girls). Food packed for the 7 hour drive and ferry back to Ireland. All to plan, exactly as above (I’m not deviating a smidge!!). Upper body workout at 8PM after I got home, exhaused but feeling happy with myself that I did it well and right.

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  4. My results for WEEK 3
    Taken early 25 Jul (My Day 22):
    xxxxxxx……4 July……25 July…….Result
    Wt. (lbs)…192 7/8…187 1/16…-5 13/16
    Waist (in)…….41 1/8……..40 3/16…-15/16

    Week 3 lessons:

    LESSON: Don’t skip the morning focus time exercise. It sets you up for a better day.

    LESSON: Only shop on last Extra Lean day. Temptation will kill goals

    LESSON: Review the day’s plan at each day. Memory gets mixed up

    LESSON: Go easy on injuries

    LESSON: Find better way to video Tricep Ext

    LESSON: Temptation is a trap that destroys goals. Leave, eat a planned meal, do something productive.

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  5. Thursday, 25 July is:
    * Day 11 of 84 of Camp 82
    * Day 22 of 84 of The Drive
    * Workout 23 for July

    Nutrition:
    * Chocolate RIGHT Shake w/ Strongevity w/ 16oz water
    * Chocolate RIGHT Shake w/ 16oz water
    * Chocolate RIGHT Shake w/ Strongevity w/ 16oz water

    Exercise:
    2 mile Morning Walk/Focus w/ 16oz water x2 (1 during + 1 after)

    5 sets of the following exercises w/ no rest between exercises and w/ 16oz water ×2 (1 during, 1 after)
    * Bench press ×10 @ 60 lb Barbell
    * Iron cross ×10 @ 5 lb Dumbbells
    * Bent over rows ×10 @ 25 lb Dumbbells
    * Bicep curls ×10 @ 15 lb Dumbbells
    * Tricep extension ×10 @ 25 lb Dumbbell

    Water: 100+oz

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