WEEK OF 12/16/2024 - THE POWER OF 4 - ROUND 6 - WEEK 12

MONDAY - DECEMBER 16, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I increased my Band Pulldowns from 16 to 20. I also added in a new Chest moves. Instead of a third pushup (I had been doing declines on an upside down Bosu ball), I did Chest Presses using 30 lb dumb bells. I varied my grip depending on the general exercise, and they worked out great. The first was standard shoulder width, the second had the ends of the dumb bells touching, the third was alternating presses, and the fourth was close with the sides of the dumb bells touching. 

Start Time: 7:00 pm; Workout Time: 57 minutes; Calories Burned: 406; Avg Heart Rate: 117.

TUESDAY - DECEMBER 17, 2024 - THE POWER OF 4 - Plyo 30/15

I did OK. Not much different than my previous workouts with this routine. I did what I could. My attitude was decent, and I didn't really dog any of the moves. I did try and go deeper on a few moves in the "15" section.

Start Time: 6:15 pm; Workout Time: 43 minutes; Calories Burned: 243; Avg Heart Rate: 102.

WEEK OF 12/09/2024 - THE POWER OF 4 - ROUND 6 - WEEK 11

MONDAY - DECEMBER 9, 2024 - THE POWER OF 4 - Push

Had our office Christmas Party, then got home to do this. It wasn't as late as I'd anticipated, and the workout went pretty good. My reps and weights were similar to last time, but those were OK numbers.

Start Time: 8:40 pm; Workout Time: 47 minutes; Calories Burned: 318; Avg Heart Rate: 116.

TUESDAY - DECEMBER 10, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

Golf Christmas Party tonight, so I got home later than usual again. I was tired, but I got the workout done with no issues. It might even have been a bit above average for this workout.

Start Time: 9:15 pm; Workout Time: 58 minutes; Calories Burned: 304; Avg Heart Rate: 100.

WEDNESDAY - DECEMBER 11, 2024 - THE POWER OF 4 - Who's Got Your Back?

A good workout. Same weights and reps as last time, except I increased my weights from 15s to 20s on the Arc Rows. I used 40's on the first three heavy back moves, and 25s on the Combo Rows. I did 16 Band Pulldowns on each set, and used 15's on three of the four upper back moves. I can really feel my back getting thicker.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 305; Avg Heart Rate: 105.

THURSDAY - DECEMBER 12, 2024 - THE POWER OF 4 - Morning Yoga

I concentrated on the moves a bit more than usual, and it made it a little more enjoyable and relaxing.

Start Time: 8:15 pm; Workout Time: 37 minutes; Calories Burned: 92; Avg Heart Rate: 87.

FRIDAY - DECEMBER 13, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

Other than the fact this thing is very long, almost too long, I don't despise any of the moves, so that makes it easier to get through. I used a 15 lb weight on most moves, and held onto a chair on the one legged moves because I have no balance. It's what I need to do, but I can feel it a bit. I might concentrate on going a bit lower on the moves next time. I think by doing that, this will be a very effective, killer routine.

Start Time: 8:00 pm; Workout Time: 72 minutes; Calories Burned: 344; Avg Heart Rate: 99.

SATURDAY - DECEMBER 14, 2024 - THE POWER OF 4 - Flash Cardio

Business as usual on this one. It went fine. I felt pretty good.

Start Time: 5:00 pm; Workout Time: 48 minutes; Calories Burned: 266; Avg Heart Rate: 100.

SUNDAY - DECEMBER 15, 2024 - THE POWER OF 4 - Crunch Town

Again, nothing special. I just got it done.

Start Time: 9:45 pm; Workout Time: 21 minutes; Calories Burned: 85; Avg Heart Rate: 91.


SUNDAY WEIGH IN

Weight: 172.2 (+1.0 lb)
Body Fat: 16.3% (-0.2%)


THOUGHTS FOR THE WEEK

The workouts went OK. Eating is the same. Need to do better. I'm looking forward to the end of the round in two weeks, as I'm looking forward to a bit of a break.

WEEK OF 12/02/2024 - THE POWER OF 4 - ROUND 6 - WEEK 10

MONDAY - DECEMBER 2, 2024 - THE POWER OF 4 - Triple Trouble Challenge

Probably my favorite legitimate workout. I did 32 pushups and 16 band pulldowns each set. That works for me.

Start Time: 7:45 pm; Workout Time: 70 minutes; Calories Burned: 302; Avg Heart Rate: 99.



TUESDAY - DECEMBER 3, 2024 - THE POWER OF 4 - Flash Card Plyo

I was feeling pretty good. I wanted to do things I haven't been able to do lately, like jumping, but my body said no. I'll keep believing it'll happen someday, somehow,

Start Time: 6:50 pm; Workout Time: 43 minutes; Calories Burned: 204; Avg Heart Rate: 95.



WEDNESDAY - DECEMBER 4, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I usually push myself on this one. The only thing I backed down on was using 25s on the Swimmers Presses. I tried that for one set last time, but it didn't work. I used 20s today. I did increase my weight on the Arc Rows from 15s to 20s. I was able to do them, but they weren't pretty. I think those will be OK with the higher weight. I used 30s on the Military Presses and Bicep Curls. 12 reps on almost all moves.

Start Time: 8:25 pm; Workout Time: 40 minutes; Calories Burned: 282; Avg Heart Rate: 118.

THURSDAY - DECEMBER 5, 2024 - THE POWER OF 4 - Don't Skip Yoga

In my never ending quest to find good footwear for a yoga workout, I went back to trying an old pair of very light Xero shoes. I'd tried them before, but found they gripped too much on my vinyasas. Still the cast. I feel like I might pull something when moving my leg from to front of the mat back to plank. It was also difficult to re-set my foot while standing in a Warrior position. Other than that, they worked good. No slipping out of them or twisting, which is the problem with socks. The workout went OK.

Start Time: 7:40 pm; Workout Time: 67 minutes; Calories Burned: 305; Avg Heart Rate: 99.

FRIDAY - DECEMBER 6, 2024 - THE POWER OF 4 - Primal Flow

This is probably my least favorite of all the Power of 4 workouts because I can't do a lot of the moves well. I just tolerate it, but get it done. Today, I slowed things down a bit, and it went a bit better than usual, at least mentally. I didn't feel as flustered and frustrated, I still don't like it, but it's a bit of a light for the future.

Start Time: 8:30 pm; Workout Time: 55 minutes; Calories Burned: 333; Avg Heart Rate: 106.

SATURDAY - DECEMBER 7, 2024 - THE POWER OF 4 - Attack and Defend

I thought I'd try and older pair of Xero shoes to see if they had better balance. They didn't. I'm not sure it it was the shoes or if it was just one of those bad balance days, but it wasn't my best workout.

Start Time: 6:40 pm; Workout Time: 49 minutes; Calories Burned: 274; Avg Heart Rate: 102.

SUNDAY - DECEMBER 8, 2024 - THE POWER OF 4 - The Power of Core

I went faster than they dis and dis some moves out of order because I just wanted to get this done. A lot of these moves aren't my favorites.

Start Time: 8:15 pm; Workout Time: 23 minutes; Calories Burned: 118; Avg Heart Rate: 104.


SUNDAY WEIGH IN

Weight: 171.2 (+1.6 lbs)
Body Fat: 16.5% (-0.2%)


THOUGHTS FOR THE WEEK

Not too many thoughts. Need to watch the eating.

WEEK OF 11/25/2024 - THE POWER OF 4 - ROUND 6 - WEEK 9

MONDAY - NOVEMBER 25, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I just got a new barbell that allows you to clamp dumbbells on the end of it instead of using weight plates. I decided to try using it as one of the chest moves, replacing the pushups I normally do on an upside down bosu ball. I used 25 lb dumbbells, so the weight was 50 lbs total. That's certainly not real heavy, but I didn't want to go too heavy te first time I was using it. I varied my hand widths based on the exercise. It worked out OK. I still need to get used to using it. The rest of the workout went as usual, which was good.

Start Time: 7:40 pm; Workout Time: 57 minutes; Calories Burned: 366; Avg Heart Rate:111.



TUESDAY - NOVEMBER 26, 2024 - THE POWER OF 4 - Plyo 30/15

My attitude was good. My balance wasn't. To compensate I used a larger range of motion on the exercises when I could. Some days I don't even try to do that.Today I did.

Start Time: 7:00 pm; Workout Time: 43 minutes; Calories Burned: 227; Avg Heart Rate: 101.

WEDNESDAY - NOVEMBER 27, 2024 - THE POWER OF 4 - Arms and Abs

I went a bit faster than they did. I made sure my form was good, however. I felt pretty strong throughout. The only decrease I had was on the Rachel Two Situps. My target was 28, which is what I did, then saw I did 32 last time. Not a big deal. Did 12 Bicep Curls (instead of the Heavy Curls move )with 30's relatively easily, so I'm definitely getting stronger there. It wasn't too long ago that I was really struggling with the 30's. Overall, it was a very good workout.

Start Time: 6:00 pm; Workout Time: 42 minutes; Calories Burned: 256; Avg Heart Rate: 109.

THURSDAY - NOVEMBER 28, 2024 - THE POWER OF 4 - Power and Strength Yoga

It's Thanksgiving. I didn't overeat. I was thankful for things in my life, as I usually am. However, I didn't want to face this workout today. My attitude going in was to just endure it and get it done the best I could. I had bought some yoga socks that supposedly were to provide a better grip on the yoga mat and not twist. I used them last week for a shorter yoga routine and thought they might be OK, but with all the vinyasas today, they were sliding and twisting all over the place. I spent much of the routine re-adjusting them. I sat through a few of the moves and rushed through a few of the others because I couldn't deal with all the repetitiveness and pace of this workout. I'm human, I have bad days, and will put it behind me and move on.

Start Time: 6:35 pm; Workout Time: 66 minutes; Calories Burned: 267; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 29, 2024 - THE POWER OF 4 - Head to Toe

This isn't one of my favorites. I wasn't in a bad mood, but wasn't looking forward to it. The workout was pretty much a reflection of that. I did work hard on some moves. Others I just went through the motions. I probably did better than I thought, though.

Start Time: 7:05 pm; Workout Time: 56 minutes; Calories Burned: 301; Avg Heart Rate: 103.

SATURDAY - NOVEMBER 30, 2024 - THE POWER OF 4 - Kicking and Punching

I felt pretty good going in. I wasn't feeling sluggish at all. About halfway through I noticed myself tiring mentally a little bit, as this is a long workout. I finished up OK. Overall I liked it.

Start Time: 4:50 pm; Workout Time: 69 minutes; Calories Burned: 436; Avg Heart Rate: 110.

SUNDAY - DECEMBER 1, 2024 - THE POWER OF 4 - Body Scan Meditation

I wish I could get the felling I had the first time I did this workout. I was concentrating on what was going on better back then, and when I was done, I felt amazing. Now, my mind seems to wander a bit. It's still better than jumping around, but I think the purpose is to relax a bit more than I have been lately with it.

Start Time: 6:25 pm; Workout Time: 24 minutes; Calories Burned: 40; Avg Heart Rate: 76.


SUNDAY WEIGH IN

Weight: 169.6 (-0,4 lbs)
Body Fat: 16.7% (+0.8%)

Something doesn't make sense, but I'll just move forward and continue watching what and how I eat.


THOUGHTS FOR THE WEEK

Some workouts this week (and the other weeks) that aren't my favorites, but I do them anyways. I'm not going to be at my best everyday, but I am proud that I show up, and there are some workouts where I really push myself, especially the strength ones.

WEEK OF 11/18/2024 - THE POWER OF 4 - ROUND 6 - WEEK 8

MONDAY - NOVEMBER 18, 2024 - THE POWER OF 4 - Push

I was actually feeling a bit fatigued doing one of the early sets of pushups. I figured it was just one of those days, as I've been working hard at the workouts. I got through it and finished strong. A good workout.

Start Time: 7:10 pm; Workout Time: 47 minutes; Calories Burned: 340; Avg Heart Rate:118.



TUESDAY - NOVEMBER 19, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

A bit better than average for this workout. It's never been one of my favorites, but i went into it with a good attitude today and my balance was better than usual. So, that made it a bit of fun. First time I ever said that about this workout.

Start Time: 6:55 pm; Workout Time: 58 minutes; Calories Burned: 283; Avg Heart Rate: 97.

WEDNESDAY - NOVEMBER 20, 2024 - THE POWER OF 4 - Who's Got Your Back?

Good workout. I upped my bent over weights from 35's to 40's on most of those moves. Used 25's (12 reps) for the Combo Rows. Did 16 band pulldowns on each set (instead of pullups) and 12 reps of each of the other moves.

Start Time: 7:25 pm; Workout Time: 55 minutes; Calories Burned: 314; Avg Heart Rate: 106.

THURSDAY - NOVEMBER 21, 2024 - THE POWER OF 4 - Morning Yoga

I was a bit excited because I bought some yoga socks (from Lululemon) that said they wouldn't slide or twist. This has been an ongoing problem with almost everything else I've bought and tried. These actually worked. They did slide a bit when I was in downward dog, and did twist a bit when I was doing side lunges, but overall they were good. The workout went OK. I wasn't entirely relaxed as I spent to lot of time concentrating on how the socks were doing. Maybe I'll trust them more next time. 

Start Time: 8:25 pm; Workout Time: 37 minutes; Calories Burned: 141; Avg Heart Rate: 95.

FRIDAY - NOVEMBER 22, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

I did the usual with this one. The only thing I did was increase the weight from 15 to 20 on the Frog Bridges. It went fine. It's a good workout.

Start Time: 7:20 pm; Workout Time: 72 minutes; Calories Burned: 373; Avg Heart Rate: 101.

SATURDAY - NOVEMBER 23, 2024 - THE POWER OF 4 - Flash Cardio

It went well. I felt good. so maybe it was a bit above average. Hard to compare previous efforts on a lot of these workouts. With the strength workouts, I can document reps or weights to see if there was a progression. With the others (cardio, yoga, abs), it's more of a feel. 

Start Time: 6:00 pm; Workout Time: 48 minutes; Calories Burned: 291; Avg Heart Rate: 105.

SUNDAY - NOVEMBER 24, 2024 - THE POWER OF 4 - Crunch Town

I'd say this was pretty good. I went slower than usual. My abs were burning from the start, so something is working.  

Start Time: 9:25 pm; Workout Time: 21 minutes; Calories Burned: 93; Avg Heart Rate: 126.


SUNDAY WEIGH IN

Weight: 170.0 (+0.2 lbs)
Body Fat: 15.9% (-0.1%)


THOUGHTS FOR THE WEEK

The nutrition seems to be a little better. I'm concentrating on less baked goods.

WEEK OF 11/11/2024 - THE POWER OF 4 - ROUND 6 - WEEK 7

MONDAY - NOVEMBER 11, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I did what I did last time, totaling 400 pushups (roughly 32 per set), and 200 band pulldowns (Roughly 16 per set). I think I may have pushed myself a bit too hard, as I didn't feel well when I was done.

Start Time: 6:55 pm; Workout Time: 70 minutes; Calories Burned: 251; Avg Heart Rate:94. 



TUESDAY - NOVEMBER 12, 2024 - THE POWER OF 4 - Flash Card Plyo

Average for this one. I just do the moves and push myself here and there. My balance is bad. There is no way around that, but there is the opportunity to use a larger range of motion on some moves, and I don't always do that. Pretty much never.

Start Time: 7:20 pm; Workout Time: 43 minutes; Calories Burned: 270; Avg Heart Rate: 107.

WEDNESDAY - NOVEMBER 13, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I was ready to go on this one. I did the first few moves while they were still in the warmup. I went faster than they did, and I went out of sequence a lot. The only time I decreased the weight from last time was on the second set of Swimmer's Presses, where I went from 25's to 20's. My form was going bad with the 25's, so I decided to play it smart on the repeat. The only problem was that the 20's seemed too light. I'll figure it out. I did 12 reps on most sets, but on the Hammer Curls I did 24 reps in one set instead of splitting them, just to see if I'd fatigue. I did a bit, but not too much. Something learned. Overall, it was a pretty good workout.

Start Time: 8:05 pm; Workout Time: 40 minutes; Calories Burned: 255; Avg Heart Rate:114.

THURSDAY - NOVEMBER 14, 2024 - THE POWER OF 4 - Don't Skip Yoga

I just received some new low platform shoes I had order that I had hoped would help with my yoga workouts. I was excited to give them a try, only to be disappointed when my feet kept sliding out of them. I think I guessed at the wrong size. I'm not sure I'll go to the trouble of sending them back, as they took six weeks to get here in the first place. Trying to get them to stay on was pretty much the first 15 minutes of the workout. I finally tried a pair of Xero shoes I had, but I ran into the old problem of them sticking to the mat when I tried to move. Back to my tight neuropathy socks for now. Workout went OK, but was obviously a bit frustrating mentally.

Start Time: 5:45 pm; Workout Time: 67 minutes; Calories Burned: 282; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 15, 2024 - THE POWER OF 4 - Primal Flow

I was feeling a bit nauseous going into it. Not sure what I ate. The workout seemed daunting, but I got through it. I did take a few minute break between each set, but that was OK, smart.

Start Time: 8:50 pm; Workout Time: 55 minutes; Calories Burned: 308; Avg Heart Rate: 103.

SATURDAY - NOVEMBER 16, 2024 - THE POWER OF 4 - Attack and Defend

I felt better today. I got this in later than I wanted to, but it went fine.

Start Time: 7:00 pm; Workout Time: 49 minutes; Calories Burned: 271; Avg Heart Rate:101.

SUNDAY - NOVEMBER 17, 2024 - THE POWER OF 4 - The Power of Core

As usual, I went a bit faster than they did, so I could do the last move (Shoulders, Knees, Toes) done earlier in the workout. I'm only able to get in 12 reps of those and 10 reps of the Two Plank Toe Tappers, but I don't feel bad about it. Those two moves are just cruel. I lack good range of motion on a lot of the other moves, especially the plank ones, but I do what I can. 

Start Time: 9:00 pm; Workout Time: 23 minutes; Calories Burned: 109; Avg Heart Rate: 102.


SUNDAY WEIGH IN

Weight: 169.8 (-1.4 lbs)
Body Fat: 16.0% (-0.7%)


THOUGHTS FOR THE WEEK

I concentrated on my eating a bit by cutting out basked goods like cakes and cookies. It brought my weight down a bit and my body fat a lot. It really wasn't that tough. Workouts went OK as usual. I'm finding this week's workouts seem to be the toughest in the three week rotation. They all have their tough moments, but this group has a lot of them.

WEEK OF 11/04/2024 - THE POWER OF 4 - ROUND 6 - WEEK 6

MONDAY - NOVEMBER 4, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I did what I normally do on this workout. 32 pushups on power stands, 24 pushups on med balls, 16 decline pushups on an upside down Bosu ball, 10 pullups with the pullup assist, 12 reps of seated bent over back rows with 35 lb weights, and 16 band pulldowns. It went well, as usual.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 362; Avg Heart Rate: 112.  

TUESDAY - NOVEMBER 5, 2024 - THE POWER OF 4 - Plyo 30/15

As I've been doing with this workout lately, I did the Frog to Plank Squats and the Run Lunge Squats in the first set to get them out of the way. I actually did the Run Lunge Squats as they were doing them on the video, instead of modifying them, so that was an improvement. The rest of the moves weren't that bad, but my legs were getting a bit tired, probably because I played golf this morning. 

Start Time: 6:30 pm; Workout Time: 43 minutes; Calories Burned: 240; Avg Heart Rate: 102.  

WEDNESDAY - NOVEMBER 6, 2024 - THE POWER OF 4 - Arms and Abs

I went a bit faster and a bit out of sequence than they did on the video. I just wanted to get it done, then just watched the last 5 minutes or so. A good workout. I managed to get in 12 reps at 30 lbs on the Bicep Curls, which I do instead of the bending over Heavy Curls. I just don't like bending over and putting myself in that position, so I look for alternatives when those moves come up. I often do them seated to put less strain on my back. 

Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 261; Avg Heart Rate: 110.  

THURSDAY - NOVEMBER 7, 2024 - THE POWER OF 4 - Power and Strength Yoga

My attitude was good going into this. The problem is that this workout is very repetitive with way too many vinyasas. Tony loves those things and goes a bit overboard with them. Yoga is more than that. However, I got through it OK, and generally kept the good attitude.

Start Time: 6:50 pm; Workout Time: 66 minutes; Calories Burned: 276; Avg Heart Rate: 97. 

FRIDAY - NOVEMBER 8, 2024 - THE POWER OF 4 - Head to Toe

I took a nap when I got home that lasted for hours, so I got started on this a lot later than usual. I watched some basketball for a while, then got into the workout. I was feeling refreshed when I started and the workout went well.

Start Time: 10:25 pm; Workout Time: 56 minutes; Calories Burned: 282; Avg Heart Rate: 99.

SATURDAY - NOVEMBER 9, 2024 - THE POWER OF 4 - Kickin' and Punchin'

Pretty much average for this one. Not much else to say. It's long, but I do like it.

Start Time: 7:25 pm; Workout Time: 69 minutes; Calories Burned: 411; Avg Heart Rate: 103.

SUNDAY - NOVEMBER 10, 2024 - THE POWER OF 4 - Body Scan Meditation

As hard as I tried, my mind was racing elsewhere.

Start Time: 9:20 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 80.


SUNDAY WEIGH IN

Weight: 171.2 (-1.0 lbs)
Body Fat: 16.7% (-0.1%)

I got my bloodwork tests back. My sugar levels went up a bit. Time to take things seriously on the eating.


THOUGHTS FOR THE WEEK

A repeat from the last several weeks. The workouts went well. I need to eat better. Feeling a lot of stresses from other things that I need to control and figure out a bit.