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.
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
Bill Phillips 
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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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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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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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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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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