Day 637: Mission 7 Complete…But Results Ordinary and Flu Ongoing!


Today is bittersweet…I’ve just completed my seventh 12-week Mission since mid-2021, but I also have a nagging flu that won’t go away! 

While I have improved since last week (when I missed my Day 630 accountability post) I still have a bad cough and a blocked sinus. When the flu came on ten days ago I decided to stop all training and cardio in order to give myself the best chance of a speedy recovery. 

So, with all that said here are my results over Mission 7. I lost a grand total of 0.4 kg (0.8 lbs) and decreased my body fat by 0.1%. Put bluntly, ten days of flu cannot account for my absolute lack of progress this Mission (my first injury-free Mission since Mission 3).

I am generally a “glass half-full” type of guy, I prefer to view my previous failures as “feedback” and try to adjust accordingly. However, my results over this Mission were sub-par.  I know from past experience that I am capable of much more over a 12-week timeframe. There is clearly something missing with my current training and nutrition plan.

If I am any hope of hitting the best shape of my life by the end of Mission 8 I will have to take the next 10 days to analyse, reassess and adjust my training and nutrition plan. It also may be the case that my training intensity is lacking, which will necessitate a review my PRW’s. 

While it is obvious that my current approach is not cutting the mustard I am energised by the challenge that Mission 8 will pose. This 12-week period will be the culmination of a 2-year plan so I vow to make it count! Truth be told, I am still shocked that I was able to follow through on the promise I made to myself on August 10, 2021!

Until Day 647,

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters 

Weekly Accountability Log
Day 637 of 730 – May 8, 2023

Mission 7: Week 12 of 12 (M7 Day 84)

RTP Module



1) Mindset (0.5 pts per day)


2) Motivation (0.5 per day)


3) Goals (0.5 pts per day)


4) Scales (0.5 pts per day)


5) Physique
  – Weekly Picture (21 pts)
  – 6 Workouts? (7 pts)


6) Nutrition
  – Food Plan (2 pts per day)
  – Drink Plan (1 pt per day)


7) Real Time Wildcard
  – 10k ave steps (1 pt p/d).


Cumulative Acc. Score



Cume. Acc. Percent Score



M7: Day 84 Accountability
Scales/Step Count (Proof of Work)

Mission 7: Day 84 of 84 – May 8, 2023

Day 84 Weight/Bodyfat

Day 84 Steps/Training

4 thoughts on “Day 637: Mission 7 Complete…But Results Ordinary and Flu Ongoing!

  1. Hey Adam, I’m so happy to see you back! I followed your journey back in the day and am happy that you’re making great choices for your health and wellness. I’m on day 2 of going back to the gym again after a years long hiatus. I’m feeling the pain and soreness now but also the relief in making positive changes in my life.

  2. Hi Adam,

    Your Mission 8 coming up and very keen to see how you close out your 2 year PRW promise. What a ride mate and a great comeback story. One of my passions is following boxing and I am always drawn to watch “the underdog wins”, “the comeback”, “down but not out!”. The stories of people having 100 reasons to give up but finding a handful of powerful reasons why or just one to keep going despite the odds, the pain or the excuses. For what it’s worth, I just finished my own comeback 12 week mission and moving into the second phase. You still set the standard and I hope you close out in the manner of which you visualized, planned and deserve. Looking forward to your 2 year video like your birthday cake challenge all those years ago. To be honest, I think it’s been a much bigger achievement this time around, a great comeback story, down but not out ….Best of luck Adam. Thanks for all the inspiration over the years.

    1. G’day Phil, you must have read my mind mate! I just saw your awesome comment after I posted the start of M8! Thank you Phil, I really appreciate you taking the time to write such a supportive and positive post. I am very energised for this Mission! Congratulations on completing your comeback Mission as well, you must be feeling awesome. The second phase can be a little tricky, but if you build on your momentum (and remember the blood, sweat and tears to get there) you will press forward and set new benchmarks for yourself. Shred Hard mate!

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