MONDAY - NOVEMBER 24, 2025 - THE POWER OF 4 - Push
One of my better efforts. I increase my reps and/or weight on a number of the moves. I could feel it when I was done, and it felt like I accomplished something.Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 286; Avg Heart Rate: 111.
MONDAY - NOVEMBER 17, 2025 - THE POWER OF 4 - Triple Trouble Challenge
I know the moves and don't like a lot of down time during a workout, so I usually go a bit faster than they do on the video. I finished about 25 minutes before they did. I feel like I got a decent workout in. 32 Pushups on each set, and 20 Band Pulldowns, which I do because I can't do Pullups any more.Start Time: 5:55 pm; Workout Time: 70 minutes; Calories Burned: 289; Avg Heart Rate: 98.
TUESDAY - NOVEMBER 18 - THE POWER OF 4 - Flash Card Plyo
I can't go full blast on this one because my balance sucks. That's just the way it is and I have to deal with it. If I did try to go full blast I would only be able to do one or two reps in a row, then I would lose my balance, and I'd miss the next ten reps trying to recover. So I just do what I can do, and hope I can get better somehow.
Start Time: 7:05 pm; Workout Time: 43 minutes; Calories Burned: 201; Avg Heart Rate: 96.
WEDNESDAY - NOVEMBER 19 - THE POWER OF 4 - Shoulders and Arms Recharge
Very good workout. I read my post from the last time I did this workout, three weeks ago. I'd noted I hadn't increased my weights for a while because I was afraid of hurting myself. I also noted from last week that I was just kind of maintaining myself and not getting too much out of the round. With all that in mind I increased my weight on a lot of the moves. On the Military Shoulder Presses and Bicep Curls I increased from 25's to 30's. On the Arnold/Swimmer Presses, 21's, and Arc Rows,I went from 20's to 25's on the send set. I went from 15's to 20's on some of the Tricep Kickbacks. On some of the other moves, like the Hammer Curls, I didn't increase the weight, but I went slower and under more control. I feel good afterwards, like I really did accomplish something.
Start Time: 5:55 pm; Workout Time: 40 minutes; Calories Burned: 250; Avg Heart Rate: 112.
THURSDAY - NOVEMBER 20 - THE POWER OF 4 - Don't Skip Yoga
Not sure what to say without repeating myself, so I'm going to repeat myself. Tony's obsession with vinyasa after vinyasa after vinyasa is not relaxing, at least not to me. In fact, often times when doing one of his yoga routines, it just downright pisses me off. I've tried many times to just go with the flow and not let it get to me, but it usually does. Almost all of his yoga routines are like that. Moves may be in a different order, but in the end, it's basically the same thing. I want the "mindfullness" he talks about, and this ain't it.
Start Time: 6:25 pm; Workout Time: 67 minutes; Calories Burned: 221; Avg Heart Rate: 91.
FRIDAY - NOVEMBER 21 - THE POWER OF 4 - Primal Flow
I went in with an attitude of not hating the workout, but instead just doing what I could, and getting it done, It was certainly better than going in with a bad attitude. It went OK. I modified a few moves instead of frustrating myself trying to do things I can't do.
Start Time: 6:55 pm; Workout Time: 55 minutes; Calories Burned: 327; Avg Heart Rate: 105.
SATURDAY - NOVEMBER 22 - THE POWER OF 4 - Attack and Defend
This is one of my favorites, but sometimes it just seems a bit long for what it is, but not today. I seemed to be concentrating a bit more, and it went fast.
Start Time: 5:35 pm; Workout Time: 49 minutes; Calories Burned: 291; Avg Heart Rate: 104.
SUNDAY - NOVEMBER 23 - THE POWER OF 4 - The Power of Core
Maybe a bit better more intensity than usual on this one, but sometimes it's hard to tell. I didn't seem like I was rushing though it.
Start Time: 8:05 pm; Workout Time: 23 minutes; Calories Burned: 102; Avg Heart Rate: 100.
SUNDAY WEIGH IN
Weight: 172.0 (+1.6 lbs)
Body Fat: 16.4% (+0.4%)
Both are above where I want to be.
THOUGHTS FOR THE WEEK
This was pretty much the midpoint of the round. I think I need to concentrate more and not just go through the motions, which I do sometimes. I did so on most of the workouts this week, especially on Shoulders and Arms. Makes me feel good.
MONDAY - NOVEMBER 10, 2025 - THE POWER OF 4 - Chest and Back Round Robin
I used the same rotation I used three weeks ago, including the bench presses (30 lb dumbbells). I thought it was a good workout on my end.Start Time: 6:55 pm; Workout Time: 57 minutes; Calories Burned: 344; Avg Heart Rate: 111.
TUESDAY - NOVEMBER 11 - THE POWER OF 4 - Plyo 30/15
My effort was average at best. Some of these cardio routines bore me, but I got it done.
Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 245; Avg Heart Rate: 104.
WEDNESDAY - NOVEMBER 12 - THE POWER OF 4 - Arms and Abs
Pretty good workout. I went a bit faster than they did because I was in a groove. I was happy with my effort.
Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 268; Avg Heart Rate: 111.
THURSDAY - NOVEMBER 13 - THE POWER OF 4 - Power and Strength Yoga
All those vinyasas / sun salutations get really annoying after a while. There's more to yoga than just that.
Start Time: 6:25 pm; Workout Time: 66 minutes; Calories Burned: 270; Avg Heart Rate: 96.
FRIDAY - NOVEMBER 14 - THE POWER OF 4 - Head To Toe
Not too many tough moves. I did the burpee things during the warmup to get it out of the way. I don't do Mountain Squats because I'm afraid I'm going to break a wrist sitting back, so I just did Deep Squats instead. Everything else went OK.
Start Time: 7:30 pm; Workout Time: 56 minutes; Calories Burned: 296; Avg Heart Rate: 102.
SATURDAY - NOVEMBER 15 - THE POWER OF 4 - Kicking and Punching
I was extra tired during the day and took a long unplanned nap before the workout. I woke up groggy and had very little energy. I pushed myself just to get through it, which I managed to do. Little intensity, though.
Start Time: 5:40 pm; Workout Time: 69 minutes; Calories Burned: 408; Avg Heart Rate: 105.
SUNDAY - NOVEMBER 16 - THE POWER OF 4 - Body Scan Meditation
I was falling asleep for bits and wasn't concentrating on the body parts he was talking about, but it was relaxing.
Start Time: 8:45 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 75.
SUNDAY WEIGH IN
Weight: 170.4 (+2.0 lbs)
Body Fat: 16.2% (+0.5%)
THOUGHTS FOR THE WEEK
I'm halfway through the meat part of the round and have worked out as many weeks as I'd taken off before I started the round, so it proves I can get back into it after a longer than usual layoff. However, I feel like I'm just going through the motions, and not concentrating on my nutrition. Therefore I'm just maintainng, and not accomplishing much.
MONDAY - NOVEMBER 3, 2025 - THE POWER OF 4 - Push
I lowed down a bit and kept pace with them. Usually I'm a lot faster than the video, just to get it done. It went well. Usual weights.Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 269; Avg Heart Rate: 105.
TUESDAY - NOVEMBER 4, 2025 - THE POWER OF 4 - Heart, Lungs, Legs
I'm getting used to this one. I can't say it's my favorite, but I don't hate it like I used to. I got through it OK.
Start Time: 5:25 pm; Workout Time: 58 minutes; Calories Burned: 279; Avg Heart Rate: 97.
WEDNESDAY - NOVEMBER 5, 2025 - Who's Got Your Back?
I like this routine, but today it just felt daunting before I started. I was doing the moves in random order just to get it done and make it feel different. i used the same weights as normal, except on the heavier back moves. I grabbed 30's at the start, then saw I'd used 35's the last few times. I stayed with the 30's. It's OK to dial back.
Start Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: 297; Avg Heart Rate: 104.
THURSDAY - NOVEMBER 6, 2025 - THE POWER OF 4 - Morning Yoga
Appreciated this one today. It doesn't have 350 vinyasas.
Start Time: 6:15 pm; Workout Time: 37 minutes; Calories Burned: 84; Avg Heart Rate: 85.
FRIDAY - NOVEMBER 7, 2025 - THE POWER OF 4 - Drop, Pulse and Hold
I do like the moves in this one, but I wish he had restructured it a bit to get it down a few moves. I used a 15 lb dumbbell on most moves. I hold onto a chair when balancing on one leg. Instead on the Lincoln Squats, I just do regular deep squats with heavier weights. I've lost my balance a few times on the Lincoln's and crashed hard to the floor. I figured doing something safer was better.
Start Time: 7:45 pm; Workout Time: 72 minutes; Calories Burned: 342; Avg Heart Rate: 100.
SATURDAY - NOVEMBER 8, 2025 - THE POWER OF 4 - Flash Cardio
I wasn't feeling too well. Upset stomach. I had to take several breaks just to get though it. There was very little intensity. I was just trying to get through it.
Start Time: 5:00 pm; Workout Time: 48 minutes; Calories Burned: 249; Avg Heart Rate: 101.
SUNDAY - NOVEMBER 9, 2025 - Crunchtown
I normally don't mind this one. It's a lot easier than Power of Core. I was just tired when doing it and just wanted it to be over.
Start Time: 9:30 pm; Workout Time: 21 minutes; Calories Burned: 74; Avg Heart Rate: 89.
SUNDAY WEIGH IN
Weight: 168.4 (-2.0 lbs)
Body Fat: 15.7% (-0.8%)
No ice cream this week.
THOUGHTS FOR THE WEEK
I'm five weeks into the round. It's going fast. I'm not sure what I'm accomplishing. Am I getting fitter, or just maintaining? My guess is maintaining. At my age, can I even get fitter? I'm not eating well, either. That's not helping things.
MONDAY - OCTOBER 27, 2025 - THE POWER OF 4 - Triple Trouble Challenge
32 Pushups. 16 Band Pulldowns. No problems with either. A good, solid, workout.Start Time: 7:40 pm; Workout Time: 70 minutes; Calories Burned: 277; Avg Heart Rate: 96.
TUESDAY - OCTOBER 28, 2025 - THE POWER OF 4 - Flash Card Plyo
Nothing major. Some usual stumbling and bumbling. Frustration about not being able to go full blast
Start Time: 5:55 pm; Workout Time: 43 minutes; Calories Burned: 233; Avg Heart Rate: 102 .
WEDNESDAY - OCTOBER 29, 2025 - THE POWER OF 4 - Shoulders and Arms Recharge
I used the same weights as usual. I guess that's not really pushing myself, but I'm also worried about hurting myself. Another solid workout, though.
Start Time: 7:30 pm; Workout Time: 40 minutes; Calories Burned: 206; Avg Heart Rate: 105.
THURSDAY - OCTOBER 30, 2025 - THE POWER OF 4 - Don't Skip Yoga
I got through it OK. Took it one move at a time. Bad balance.
Start Time: 5:50 pm; Workout Time: 67 minutes; Calories Burned: 283; Avg Heart Rate: 97.
FRIDAY - OCTOBER 31, 2025 - THE POWER OF 4 - Primal Flow
In my mind, I thought it was Drop, Pulse, and Hold day. I wasn't looking forward to that long of a workout. I actually started the video, but when I went to mark my workout sheets, I realized it was Primal Flow. This might be my least favorite workout, the the fact it was 15 to 20 minutes shorter than "Drop" made it more appealing. My attitude was better than usual, and I did OK. I still have problems with a few of the "Beast" moves. Even though I'm low to the floor, I lose my balance when I'm rotating on my feet.
Start Time: 7:10 pm; Workout Time: 55 minutes; Calories Burned: 288; Avg Heart Rate: 100 .
SATURDAY - NOVEMBER 1, 2025 - THE POWER OF 4 - Attack and Defend
One of my efforts at this one. Not sure why, but I was able to go a bit harder than usual.
Start Time: 7:20 pm; Workout Time: 49 minutes; Calories Burned: 286; Avg Heart Rate: 101.
SUNDAY - NOVEMBER 2, 2025 - THE POWER OF 4 - The Power of Core
I just took it one move at a time and got through it. I'm still not good at a lot of the moves. I can only get 10 reps in on the Double Planks and the Shoulders, Knees, Toes. I also can't drop my hips all the way down on the Hip Drops because I lose my balance. I just do what I can..
Start Time: 9:15 pm; Workout Time: 23 minutes; Calories Burned: 110; Avg Heart Rate: 101.
SUNDAY WEIGH IN
Weight: 170.4 (+2.4 lbs)
Body Fat: 16.5% (+0.8%)
I ate a container of ice cream during the last few days. That always does it.
THOUGHTS FOR THE WEEK
Weight gain wasn't good, but it was obviously a weak point in my decision making. Some of the workouts went very well.
MONDAY - October 20, 2025 - THE POWER OF 4 - Chest and Back Round Robin
My rotation on Chest was: Standard Pushups (32 reps), Pushups on Medicine Balls (24 reps), Chest Presses (30 lb dumbbells, 12 reps): Back was: Band Pulldowns (16 reps), Weighted Seated Rows (12 reps with 30 lb dumbbells), Pullups (with pullup assist, 8 reps). All went OK. I'm liking the Chest Presses instead of the decline pushups on an upside down Bosu Ball that I used to do. It's just a nice change to do something a bit different.Start Time: 6:15 pm; Workout Time: 57 minutes; Calories Burned: 349; Avg Heart Rate: 110.
TUESDAY - October 21, 2025 - THE POWER OF 4 - Plyo 30/15
Cardio/Plyo routines are tough for me because of my balance, lack of range of motion, and my inability to move quickly, but I tried a little harder today and it felt a bit better mentally.
Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 227; Avg Heart Rate: 99 .
WEDNESDAY - October 22, 2025 - THE POWER OF 4 - Arms and Abs
I did OK. I pretty much used the same weights I had in the past. I used 30's on the Bicep Curls, which I do instead of the bent over Heavy Curls. I don't like putting myself in that position.
Start Time: 6:15 pm; Workout Time: 42 minutes; Calories Burned: 281; Avg Heart Rate: 113.
THURSDAY - October 23, 2025 - THE POWER OF 4 - Power and Strength Yoga
Ugh! One vinyasa after another as is the usual with Tony's Yoga workouts. Somedays I can force my way through. Today wasn't one of those days as I sat through a few moves in the "ladder" section, just to keep my mental synapses in check. I still fail to see the relaxation in that many vinyasas.
Start Time: 7:40 pm; Workout Time: 66 minutes; Calories Burned: 276; Avg Heart Rate: 96.
FRIDAY - October 24, 2025 - THE POWER OF 4 - Head To Toe
Not my favorite, but nothing is really hard. I went at it pretty good.
Start Time: 8:20 pm; Workout Time: 56 minutes; Calories Burned: 350; Avg Heart Rate: 107 .
SATURDAY - October 25, 2025 - THE POWER OF 4 - Kicking and Punching
It went all right. I always say this thing is long, because that is what stands out.
Start Time: 4:00 pm; Workout Time: 69 minutes; Calories Burned: 413; Avg Heart Rate: 104.
SUNDAY - October 26, 2025 - THE POWER OF 4 - Body Scan Meditation
Not as relaxing as I want it to be. The first time I ever did this routine a few years ago I felt really good. I haven't been able to recreate that feeling, as my mind has a tendency to race.
Start Time: 9:15 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 77.
SUNDAY WEIGH IN
Weight: 168.0 (-1,9 lbs)
Body Fat: 15.7 (-0.4%)
THOUGHTS FOR THE WEEK
I liked the weight drop. Felt good on most of the workouts
MONDAY - October 13, 2025 - THE POWER OF 4 - Push
A pretty good effort. Nothing outstanding, but it was a solid effort sll the way around. I tried getting in minimum 16 pushups on all variations and minimum 12 reps in on the shoulders a triceps. In several instances I did more.Start Time: 5:10 pm; Workout Time: 47 minutes; Calories Burned: 325; Avg Heart Rate: 115.
TUESDAY - October 14, 2025 - THE POWER OF 4 - Heart, Lungs, Legs
Not one of my favorites. I can't do everything "powered up" which is part of the problem, but that's the problem on most of the cardio / plyo workouts. The other issue is that I think it's boring.
Start Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: 350; Avg Heart Rate: 106.
WEDNESDAY - October 15, 2025 - Who's Got Your Back?
Very good. I like this workout. I can push myself a bit. Even if I don't increase the weights or reps from the previous week, I feel like I accomplished something.
Start Time: 6:25 pm; Workout Time: 55 minutes; Calories Burned: 332; Avg Heart Rate: 106.
THURSDAY - October 16, 2025 - THE POWER OF 4 - Morning Yoga
A shorter yoga routine? I'm in. Not enough time to get pissed off about the length of it.
Start Time: 7:55 pm; Workout Time: 37 minutes; Calories Burned: 111; Avg Heart Rate: 91.
FRIDAY - October 17, 2025 - THE POWER OF 4 - Drop, Pulse and Hold
Another long one. Nothing really hard, so it went OK. I still use a chair to balance on the one legged moves. I can go deeper that way.
Start Time: 7:05 pm; Workout Time: 71 minutes; Calories Burned: 378; Avg Heart Rate: 102.
SATURDAY - October 18, 2025 - THE POWER OF 4 - Flash Cardio
Went OK.
Start Time: 8:05 pm; Workout Time: 48 minutes; Calories Burned: 240; Avg Heart Rate: 96.
SUNDAY - October 19, 2025 - THE POWER OF 4 - The Power of Core
I was actually supposed to do this in week one, but I mixed myself up. I don't like a lot of the plank moves, but I took them one at a time and got through it.
Start Time: 8:15 pm; Workout Time: 23 minutes; Calories Burned: 110; Avg Heart Rate: 100.
SUNDAY WEIGH IN
Weight: 169.1 (+1.1 lbs)
Body Fat: 16.1% (+0.3%)
THOUGHTS FOR THE WEEK
This group of routines isn't my favorite, but I got through them. .
