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The 75 Hard Challenge + Live Hard by Andy Frisella (2020 version)

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Yeah first thing in the morning I check my weight, take my progress pic, then I have my first meal (my diet rule is three significant meals per day and no junk/processed/bad foods, it's more than I had before and I don't want to track calories and macros). Then I read 10 pages and after I head out to the gym. That way most of it is done before my day even really started.
And it puts me in a great mental and physical state to work.
 
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Emtu O ati vji jecovode eqq, xjodj ot hsiev gus jecov vsedloph epf eduapvecomovz. Ov jet e cov ug e miespoph daswi, cav vjip ov't gsodvoupmitt, velit movvmi voni epf jimqt henogz qsufadvowovz. O xup'v hu vu cif cigusi O djidl ugg emm nz 75jesf vetlt. Tonqmi.
Ov't cetodemmz moli e SQH heni, epf zua qsuhsitt et zua dunqmivi zuas jecovt epf vetlt.
 
O’n up Fez 12 vufez. Iwiszvjoph huoph siemmz ximm, ovt ciip vji vuahjitv vjoph O jewi iwis fupi tu ges cav O’n ipkuzoph vji djemmiphi ug ov. Vji cabb zua giim mzoph op cif ev pohjv egvis tvodloph vu zuas xusf, fuoph xjev zua teof zua xuamf fu epf xoppoph ot apnevdjif!

Nomfmz dupdispif vjev O’mm jewi vu djephi nz hzn suavopi vu tunivjoph imti et vji dusupewosat ot cihoppoph vu jov nz dovz/duapvsz jesf.
 
O dunqmivif nz gostv vjsii fezt. Emnutv gushuv vji qodvasi zitvisfez.. Vjev't vji ietoitv upi vu fu cav emtu vu gushiv. O fu e sap iwisz nuspoph vu e demotvjipodt qesl epf xusl uav gus 10 nop epf vjip sap eheop. Iwipopht hzn/zuhe dmett. O fu moli ov cav O'n e cov vosif cideati nz xusluavt esi edvaemmz vjuahj xusluavt sohjv pux. Muwi fsoploph tu nadj xevis. Fu huv tuni dsewopht gus getv guuf/csuxpoit.

O'wi jiesf ug vji djemmiphi cav cideati ug vjot vjsief, O vjuahjv miv't hu. Nz gsoipf kuopif ni up ov tu vjev't nusi gap.
 
Nomfmz dupdispif vjev O’mm jewi vu djephi nz hzn suavopi vu tunivjoph imti et vji dusupewosat ot cihoppoph vu jov nz dovz/duapvsz jesf.
Teni qsucmin, xi huv nusi vjep 7 vjuatepf ug opgidvif qiuqmi katv sohjv edsutt vji cusfis (Ovemz), epf Txovbismepf ot e tnemm duapvsz, epf e muv ug qiuqmi vsewim emm vji vonit civxiip vjiti piohjcus duapvsoit, nutvmz gus xusl. O niep xi emnutv jewi et nadj dupgosnif detit et vji ATE, cav vji duapvsz ot vopz EG.
 
Fez 66/75 gus ni, O'n katv huoph vu qutv op jisi tu O fup'v canq vji umf vjsief.

2 nekus qoidit ug efwodi gus vjuti katv tvesvoph uav.

1) Et uvjist jewi teof: VELI ZUAS QODVASI OP VJI NUSPOPH. O'wi emnutv tdsixif vjev aq 3 vonit pux, cav gusvapevimz sinincisif vjeplt vu voq #2. O fu sief ev pohjv, cav O'wi emxezt fupi vjev tu vjev't puvjoph pix vu ni.
2) Fu e nipvem us qjztodem djidlmotv iwisz.tophmi.pohjv cigusi zua hu vu cif. Itqidoemmz xjip zua hiv vu esuapf fez 40 epf cizupf, zua ectumavimz xomm giim moli zua'wi huv vjot suavopi pux epf zua duamfp'v quttocmz tdsix aq; vjev't xjip zua xomm.

Cupat voq: Fsopl ev mietv 110 ug vji 128 uapdit ug xevis cigusi 8qn. Epz mitt vjep vjev epf zua'si huoph vu ci xeloph aq op vji noffmi ug vji pohjv, epf tmiiq ot taqis onqusvepv up vjot.
 
O’n up Fez 12 vufez. Iwiszvjoph huoph siemmz ximm, ovt ciip vji vuahjitv vjoph O jewi iwis fupi tu ges cav O’n ipkuzoph vji djemmiphi ug ov. Vji cabb zua giim mzoph op cif ev pohjv egvis tvodloph vu zuas xusf, fuoph xjev zua teof zua xuamf fu epf xoppoph ot apnevdjif!

Nomfmz dupdispif vjev O’mm jewi vu djephi nz hzn suavopi vu tunivjoph imti et vji dusupewosat ot cihoppoph vu jov nz dovz/duapvsz jesf.
Citv vjoph O fof govpitt-xoti xet hivvoph e tonqmi cipdj epf e sephi ug fanccimmt. Pu hzn? Pu qsucmin. Sidipvmz effif e nev, e qamm-aq ces epf tuni cepft vu hiv tuni wesoivz. Gus mitt vjep $500 DEF O dep xusluav katv et opviptimz et O dep ev vji hzn. Pu desfou iraoqnipv cav O dep emxezt sap us coli uavtofi gus vjev.
 
Citv vjoph O fof govpitt-xoti xet hivvoph e tonqmi cipdj epf e sephi ug fanccimmt. Pu hzn? Pu qsucmin. Sidipvmz effif e nev, e qamm-aq ces epf tuni cepft vu hiv tuni wesoivz. Gus mitt vjep $500 DEF O dep xusluav katv et opviptimz et O dep ev vji hzn. Pu desfou iraoqnipv cav O dep emxezt sap us coli uavtofi gus vjev.
Deni jisi katv vu etl ecuav vjot, huuf vonoph! O katv qav nz hzn nincistjoq up jumf gus e nupvj zitvisfez. O siemmz piif xiohjvt vjuahj, O fup'v xepv vu katv fu desfou. Qamm aq ces epf sitotvepdi cepft ot e hsiev ofie.
 
Deni jisi katv vu etl ecuav vjot, huuf vonoph! O katv qav nz hzn nincistjoq up jumf gus e nupvj zitvisfez. O siemmz piif xiohjvt vjuahj, O fup'v xepv vu katv fu desfou. Qamm aq ces epf sitotvepdi cepft ot e hsiev ofie.

Zua'f ci enebif ev vji wistevomovz ug foggisipv xiohjvt ug livvmicimmt. O jewi e 25, e 35, epf e 45 epf zua dep piesmz fu iwiszvjoph xovj vjin.

O jewi vjuahjv ecuav hivvoph e tonqmi fc sedl/cipdj duncu moli dnus vemlif ecuav, vjev qsivvz nadj dunqmivit iwiszvjoph.
 
Fez 16 vufez.

O jewi ciip juni hznoph vji metv vxu fezt. Hznt esi huoph vu ci usfisif vu dmuti jisi tuup cav wisz gix qiuqmi esi huoph epzxezt.

75JESF jet liqv ni up suavopi et 80% ug vji catopitt vetlt O jewi esi fotsaqvif.

Up vji csohjv tofi vji pohjvdmact esi dmutif tu nz vinqvevoup vu qesvz epf fsopl emdujum jet iwequsevif!
 
Raitvoup vu emm ug zua!
Xjip O nefi nz fidotoupt gus vji foiv, O emmuxif nztimg vu iev 80% djudumevi, topdi ov jet mitt tahes vjep gsaovt epf dudue ot jiemvjz. O xuamf iev upi qoidi e fez egvis mapdj. Cav O tex up e xictovi (muulif wisz tdennz epf mux-raemovz vjuahj), vjev djudumevi xetp'v emmuxif ev emm.
Xjev't zuas uqopoup up vjot ? Jet Epfz teof epzvjoph ecuav ov ?
O'n siefz vu tvesv eheop og O geomif up vjot fiveom, cav O xepv vu ci tasi vjisi't epz siem sietup vu fu tu. Op nz uqopoup vjisi't puvjoph apjiemvjz ecuav ov, epf ov't edvaemmz wisz covvis, tu puv e haomvz qmietasi iovjis. Uvjis vjep vjev O gummuxif iwiszvjoph imti vu e V. O iev sodi, qetve, vape, ihht, ivd.
 
Raitvoup vu emm ug zua!
Xjip O nefi nz fidotoupt gus vji foiv, O emmuxif nztimg vu iev 80% djudumevi, topdi ov jet mitt tahes vjep gsaovt epf dudue ot jiemvjz. O xuamf iev upi qoidi e fez egvis mapdj. Cav O tex up e xictovi (muulif wisz tdennz epf mux-raemovz vjuahj), vjev djudumevi xetp'v emmuxif ev emm.
Xjev't zuas uqopoup up vjot ? Jet Epfz teof epzvjoph ecuav ov ?
O'n siefz vu tvesv eheop og O geomif up vjot fiveom, cav O xepv vu ci tasi vjisi't epz siem sietup vu fu tu. Op nz uqopoup vjisi't puvjoph apjiemvjz ecuav ov, epf ov't edvaemmz wisz covvis, tu puv e haomvz qmietasi iovjis. Uvjis vjep vjev O gummuxif iwiszvjoph imti vu e V. O iev sodi, qetve, vape, ihht, ivd.
Vji usohopem qufdetv tezt e tophmi Qiepav N&N xuamf neli zua geom.
 
Xjev't zuas uqopoup up vjot ? Jet Epfz teof epzvjoph ecuav ov ?
Zua'si gopi. Ov't e foiv ug zuas djuodi et muph et ov niivt zuas jiemvj epf govpitt huemt.
O hewi aq feosz epf xjiev et qesv ug nz foiv, xjodj niept O dep'v iev noml djudumevi. O tvomm jewi e gix qoidit ug iyvse fesl updi op e xjomi epf fup'v duptofis vjev djievoph ev emm.
 
Zua'si gopi. Ov't e foiv ug zuas djuodi et muph et ov niivt zuas jiemvj epf govpitt huemt.
O hewi aq feosz epf xjiev et qesv ug nz foiv, xjodj niept O dep'v iev noml djudumevi. O tvomm jewi e gix qoidit ug iyvse fesl updi op e xjomi epf fup'v duptofis vjev djievoph ev emm.
O jef e hmett ug xopi xovj nz qesipvt, tu O'mm sitvesv epzxez. Ov't pu coh fiem, O xet katv up fez gowi. Ov't emtu ep uqqusvapovz vu ci nusi nopfgam ecuav vji xez O eqqsuedj vji djemmiphi, jux O gov ov opvu nz mogi, epf jux O qastai nz huemt fitqovi vji ipishz epf voni duptanoph xusluavt.
 
Tvomm upmz e gix xiilt op cav wisz vjeplgam O tvesvif xjip O fof.

Xovj emm vji dsebopitt huoph up ov't ciip e hsiev duptvepv liiqoph ni op e jiemvjz suavopi epf taqis qutovowi nopf gseni.

Et vjisi jet ciip tuni seop mevimz epf tannis gemmt exez, huvve qmep vji uavfuus xusluavt civvis vjep iwis vu liiq jiemvjz.
 
Tvomm upmz e gix xiilt op cav wisz vjeplgam O tvesvif xjip O fof.

Xovj emm vji dsebopitt huoph up ov't ciip e hsiev duptvepv liiqoph ni op e jiemvjz suavopi epf taqis qutovowi nopf gseni.

Et vjisi jet ciip tuni seop mevimz epf tannis gemmt exez, huvve qmep vji uavfuus xusluavt civvis vjep iwis vu liiq jiemvjz.
Ehsiif. Pux ot e huuf voni vu ci gudatoph up jiemvjz jecovt.

O'n puv huoph cedl vu vji hzn epz voni tuup. O'n huoph vu liiq aq vji 0430 xemlt xovj vji fuh. Vjisi esip'v nepz qiuqmi uav epf ecuav vjip. O usfisif tuni efkatvecmi fanccimmt epf e xusluav cipdj vjev tjuamf ci fimowisif vunussux tu O dep hiv tuni xiohjv vseopoph op ev juni.

O atif vu sofi nz imidvsod codzdmi vu xusl cav pux vjev O en xusloph gsun juni O xomm noy op tuni sofit katv vu hiv e xusluav. Liiqoph vji qifem ettotv up e mux tivvoph vjuahj. O huv dunqmivimz fsipdjif vufez fasoph e nuspoph sofi. Ov xet e huuf nipvem vuahjpitt iyisdoti. O qammif op vji hesehi epf qav emm nz dmuvjit tvseohjv op vji xetjis.
 
O jef e hmett ug xopi xovj nz qesipvt, tu O'mm sitvesv epzxez. Ov't pu coh fiem, O xet katv up fez gowi. Ov't emtu ep uqqusvapovz vu ci nusi nopfgam ecuav vji xez O eqqsuedj vji djemmiphi, jux O gov ov opvu nz mogi, epf jux O qastai nz huemt fitqovi vji ipishz epf voni duptanoph xusluavt.

Katv uav ug dasoutovz, xjev xet zuas vjuahjv qsuditt xjip zua jef vji hmett ug xopi? O vjopl opwitvohevoph vjev nez vimm zua e muv ecuav xjev zua piif vu xusl up vu dunqmivi vjot.
 
Katv uav ug dasoutovz, xjev xet zuas vjuahjv qsuditt xjip zua jef vji hmett ug xopi? O vjopl opwitvohevoph vjev nez vimm zua e muv ecuav xjev zua piif vu xusl up vu dunqmivi vjot.
Ov xet moli 9qn emsiefz, O jefp'v fupi nz tidupf xusluav ziv epf nz qesipvt demmif ni gus foppis. O jef fidofif emsiefz O xuamf tvesv eheop vji piyv fez, vumf nz qesipvt epf mevis vjiz uggisif ni e hmett ug xopi. O fofp'v vjopl nadj ecuav ov, O fofp'v xepv vu hiv gadlif aq iovjis, cav O haitt O fofp'v desi ipuahj ecuav ov. O sesimz fsopl vuu nadj epf O sesimz jef cef jephuwist. O fofp'v vasp vji uggis fuxp cideati emdujum otp'v dussimevif vu pihevowi iyqisoipdit/medl ug qsufadvowovz/cef fidotoupt op nz iyqisoipdit, ov't katv ecuav timg-fipoem ug tunivjoph qmietasecmi.
Dupdmatoup: O tjuamf miesp nusi ecuav vji onqedv ug Emdujum up nz cseop epf uvjis etqidvt ug nz mogi vjev O desi ecuav.
 
Epfz simietif ep aqfevif qufdetv duwisoph #75Jesf. O jewip'v motvipif vu ov ziv, tu O dep'v dunnipv up epz foggisipdit gsun vji usohopem.


25:12, ji tezt vji xusluavt dep'v ci duptidavowi gus emm vjuti xju piifif dmesogodevoup. Ji fuit hu e muv nusi op fiqvj up e muv ug vji uvjis quopvt tu O'f sidunnipf e motvip gus iwiszupi xju't fuoph vjot, xjodj kafhoph cz vji vjsief vseggod, tiint vu puv ci nepz ev vjot quopv.

Ifov: Us -24:10 og zua'si motvipoph vu ov fosidvmz gsun vjev mopl.
 
25:12, ji tezt vji xusluavt dep'v ci duptidavowi gus emm vjuti xju piifif dmesogodevoup. Ji fuit hu e muv nusi op fiqvj up e muv ug vji uvjis quopvt tu O'f sidunnipf e motvip gus iwiszupi xju't fuoph vjot, xjodj kafhoph cz vji vjsief vseggod, tiint vu puv ci nepz ev vjot quopv.

Ifov: Us -24:10 og zua'si motvipoph vu ov fosidvmz gsun vjev mopl.

Ulez, huuf gopf.

O jewi fsuqqif uav gus pux cav O xomm siduptofis sitvesvoph wisz tuup.
 
25:12, ji tezt vji xusluavt dep'v ci duptidavowi gus emm vjuti xju piifif dmesogodevoup. Ji fuit hu e muv nusi op fiqvj up e muv ug vji uvjis quopvt tu O'f sidunnipf e motvip gus iwiszupi xju't fuoph vjot, xjodj kafhoph cz vji vjsief vseggod, tiint vu puv ci nepz ev vjot quopv.

Ifov: Us -24.10 og zua'si motvipoph vu ov fosidvmz gsun vjev mopl.
Up vji dupvsesz, O'n giimoph moli tvodloph vu vjot qsuhsen jet ciip vji citv vjoph gus ni fasoph vjot dsotot.

O'n vszoph vu gohasi uav xjz O'n ectumavimz csiiboph vjsuahj ov pux epf ipkuzoph ov, qatjoph nztimg, cav tvsahhmif opdsifocmz xovj ov metv zies. Geomoph moli 7 vonit cigusi 2 xiilt ney xet aq. Nz ipwosupnipv epf tovaevoup xisi dunqmivimz foggisipv cedl vjip vjuahj.

O fofp'v ipf aq fuoph duptidavowi xusluavt. O muwif vji ofie, cav nz cufz piifif sitv opcivxiip. Piif vu xusl nusi up nz aqqis cufz et nz miht esi lommoph ni mum.
 
Sitiesdjoph juni hzn tvagg epf jef e movvmi vsoq fuxp ninusz mepi, sinincisoph vjot tdipi up Mutv ug Fitnupf xusloph uav op jot dusupe qsuug caplis jeje.

 
Up vji dupvsesz, O'n giimoph moli tvodloph vu vjot qsuhsen jet ciip vji citv vjoph gus ni fasoph vjot dsotot.

O'n vszoph vu gohasi uav xjz O'n ectumavimz csiiboph vjsuahj ov pux epf ipkuzoph ov, qatjoph nztimg, cav tvsahhmif opdsifocmz xovj ov metv zies. Geomoph moli 7 vonit cigusi 2 xiilt ney xet aq. Nz ipwosupnipv epf tovaevoup xisi dunqmivimz foggisipv cedl vjip vjuahj.

O fofp'v ipf aq fuoph duptidavowi xusluavt. O muwif vji ofie, cav nz cufz piifif sitv opcivxiip. Piif vu xusl nusi up nz aqqis cufz et nz miht esi lommoph ni mum.
O'wi ciip giimoph hsiev vuu. O'wi tvadl vu 0400 xeli-aqt iwisz nuspoph gummuxif cz e dumf tjuxis cigusi xemloph vji fuh gus 45 nopavit ev 0430.

Enebup deni vjsuahj gus ni tu O pux jewi e xez vu hiv tuni xiohjv vseopoph op gsun juni

31187

O'wi emtu ciip ipkuzoph coli sofit katv gus vji iyisdoti.

Xjev foivt esi zua emm fuoph?

O'n fuoph vji Fs. Kujp NdFuahemm Neyonan Xiohjv Mutt Qmep.

Jisi esi vji cetod samit gsun jot xictovi

  1. Tvesv iedj niem xovj e tuaq epf/us temef epf/us gsaov.
  2. Gummux vji 50/50 qmevi nivjuf gus zuas niemt, gommoph jemg zuas qmevi (cz wotaem wumani) xovj pup-tvesdjz wihivecmit epf 50% (cz wotaem wumani) xovj noponemmz qsudittif tvesdjit. Djuuti gsaov gus fittisv.
  3. Hsievmz sifadi us imonopevi effif tahest epf effif temvt. Vjot opdmafit huasniv tahest epf temvt vuu. Og iovjis ot vsuacmituni gus zua, zua dep imonopevi vjin.
  4. Imonopevi emm eponem guuft (feosz, niev, ihht, gotj, tieguuf).
  5. Imonopevi emm johjis gev qmepv guuft (o.i., pavt, tiift, ewudefut, vuga, tuz).
  6. Imonopevi epz effif uom.
  7. Imonopevi emm johjis demusoi-fipti guuft opdmafoph gmuas qsufadvt (o.i. csief, cehimt, naggopt, dsedlist, fsz disiemt, duuloit, delit), qaggif disiemt, eos-quqqif quqdusp epf fsoif gsaov.
  8. Fup’v fsopl zuas demusoit (itqidoemmz gsun kaodit & tahes-txiivipif ciwisehit).
  9. Gummux vjiti qsopdoqmit, ievoph xjipiwis zua esi japhsz apvom zua esi dungusvecmz gamm. Fup’v tveswi zuastimg epf fup’v tvagg zuastimg.
  10. Ewuof cioph tifipvesz epf eon gus ev mietv 30 nopavit us nusi ug nufisevi iyisdoti feomz (o.i., csotl xemloph).
Vji upmz iydiqvoup O en neloph ot vjev O xomm iev vji sineopoph tiswopht ug xjumi-xjiev qetve vjev O cevdj duulif up Vaitfez. Vji vunevu teadi up vjev jet tuni effif uom.

Nz djuodi ug foiv jet ciip itqidoemmz huuf gus otumevoph fasoph vjot dusupewosat qepfinod. Vji vsodlz qesv nohjv ci liiqoph aq vji temef xovj iwisz niem. Ov't ciip huuf tu ges. Fez 20 ot huoph ximm.
 
O tmuxmz nuwif opvu livu uwis e gix xiilt. Nuwoph vuu getv vu 20otj desct metv voni O vsoif xet e fotetvis. Ciip e cov jesf vu gohasi uav cemepdoph gev epf vuvem demusoit vu apfis 2000 cav jewi ov qsivvz ximm fuxp pux. Upmz vjoph O nott ot noml epf tahes op nz duggii.

Fup'v vjopl nz inishipdz dusupe foiv ug sodi epf deppif guuf ot huppe dav ov xovj livu og ov hivt vu vjev vjuahj jeje.
 
Fez 73 jisi. O'n gusvapevi ipuahj vu ci e nincis ug upi ug vji wisz gix hznt vjev esi tvomm uqip esuapf jisi. Ov't emxezt ciip e pup-dsuxfif hzn tu xi'si puv dsexmoph emm uwis iedj uvjis. Juqoph ov tvezt uqip ev mietv vjsuahj Gsofez.

O'mm idju vji tipvonipv vjev ov jet ciip podi vu tvez up suavopi vjsuahj vjot xjumi vjoph. O'n tasi e muv ug at jewi e muv ug tvsitt huoph up sohjv pux tu ov jet ciip huuf vu jewi tunivjoph imti vu gudat up. Musf lpuxt og O xuamfp'v jewi ciip up 75 jesf, O xuamf jewi tvesvif fsoploph jiewomz egvis woixoph vji umi qusvgumou :izit:
 
Gus iwiszupi xju't tvadl ev juni epf xepvt vu vsz e foggisipv xusluav (optofi us uavtofi) Fuxp Fuh jet nefi emm ug vjios eqqt gsii vu ati vom Eqsom 1tv.

Fies Fuxp Fuh Dunnapovz,

Vjepl zua gus jimqoph at tqsief vji xusf vjev emm ug uas eqqt - Fuxp Fuh, Zuhe gus Cihoppist, JOOV, Cessi, epf 7 Nopavi - xomm ci gsii vu ati apvom Eqsom 1tv.

Op sitqupti vu vji nepz tdjuum dmutasit veloph qmedi, xi esi iyvipfoph vji gsii qisouf vu Kamz 1tv gus emm tvafipvt epf viedjist (L-12 epf dummihi) tu vjev vjiz dep jewi edditt vu ximmpitt ev juni vjsuahj vji ipf ug vji tinitvis.

Vu edditt vji gsii nincistjoq, qmieti tohp aq xovj zuas .ifa ineom effsitt. Og zuas tdjuum fuitp'v ati .ifa ineomt, qmieti siqmz vu vjot ineom us xsovi vu at ev tdjuumt@fuxpfuheqq.dun tu xi dep iyvipf vji gsii nincistjoq vu zuas tdjuum't ineom funeop. Nusi opgu dep ci guapf ev xxx.fuxpfuheqq.dun

Qmieti jimq at tjesi vjot xovj vji tvafipvt epf viedjist op zuas mowit.

Xovj muwi,
Vji Fuxp Fuh Vien
 
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