WEEK OF 01/25/2021 - POWER NATION BETA 1 - INTERIM WORKOUTS - WEEK 4

MONDAY - JANUARY 25, 2021 - POWER NATION INTERIM WORKOUTS - Don't Skip Yoga 

It wasn't bad, but not great, either. One thing I'm noticing is that I'm coming out of a lot of moves early, and either going to Child Pose, sitting down on the couch briefly, or just walking around for a few seconds. Seems like I just don't have the patience to fight through things. I almost always used to fight through. Something to concentrate on in the future.

Start Time: 7:30 pm; Workout Time: 73 minutes; Calories Burned: 567; Avg Heart Rate: 109.


TUESDAY - JANUARY 26, 2021 - POWER NATION EXTRA WORKOUTS - Something New

This was another Choose Your Workout day. I'd never done this one before, but heard about it. It's a short one. Some yoga, 9 plyo moves, then some stretching. I actually tried on most of the plyo moves, which is rare for me lately. The stretches were great at the end. I liked it.

Start Time: 6:05 pm; Workout Time: 39 minutes; Calories Burned: 236; Avg Heart Rate: 99.


WEDNESDAY - JANUARY 27, 2021 - P90X+ - Kenpo Cardio +

I was looking forward to Flash Card Cardio today, but The Power Nation videos weren't working. I pulled put this one, which has always been one of my favorites. I hadn't done it since April of 2017. It didn't go too well. My legs and feet are getting very heavy, so it was hard to move around quickly. It let me know old age is sinking in slowly but surely. I'll keep trying to get things back. As I was doing the workout I realized I could have done tomorrow's workout, Shoulders and Arms Recharge off the workout sheets. I was already about 10 minutes in to this one, so I just kept going, but quite honestly, I missed the Power Nation vibe.

Start Time: 8:25 pm;  Workout Time: 41 minutes; Calories Burned: 323; Avg Heart Rate: 108.


THURSDAY - JANUARY 28, 2021 - POWER NATION INTERIM WORKOUTS - Shoulders and Arms Recharge

This is one of my favorite workouts, but I was dreading it for the last few days. I'm a bit sore and tired. I knew I pushed myself hard last time and I didn't want to take a step back, but I was thinking of scaling the weights back a bit. I didn't end up doing that. I actually increased a few things here and there. However, some of the reps were ugly. I'm thinking they might have been last week also, but it's something to improve on.

Start Time: 8:10 pm; Workout Time: 54 minutes; Calories Burned: 461; Avh Heart Rate: 119.


FRIDAY - JANUARY 29, 2021 - POWER NATION INTERIM WORKOUTS - Don't Skip Yoga

I was pretty relaxed throughout. I went my knees a few times and got up to get something to drink once, but other than that I stayed with it. There are still a few sequences I'm not good at yet, but I did the best I could.

Start Time: 8:25 pm; Workout Time: 74 minutes; Calories Burned: 585; Avg Heart Rate: 110. 


SATURDAY - JANUARY 30, 2021 - POWER NATION INTERIM WORKOUTS - Crunch Town

This is the last workout for me this round. He has something scheduled tomorrow, but I'm taking the day off because we start Beta 2 on Monday. Today went OK. I got all the reps in, and as the last few times I've done this routine, I didn't come up into boat until the last move. I can still feel it a bit in my abs.

Start Time: 8L50 pm; Workout Time: 24 minutes; Calories Nurned: 131; Avg Heart Rate: 96.


SUNDAY - JANUARY 31, 2021 - Rest


SUNDAY WEIGH IN

Weight: 154.8 (-2.0 lbs)
Body Fat: 12.4% (-0.5%)

A bounce back on the body fat, as I thought might happen.


THOUGHTS FOR THE WEEK

This was a "recovery week". There were still a few tough workouts, bot overall it went well. I needed a few less resistance workouts to let my body heal a bit.


THOUGHTS FOR THR ROUND 

It was a bit dis-jointed as I missed the first six weeks, but then added four weeks of the Interim Workouts. Overall, I was very happy with things. The workouts didn't seem overly tough at first appearance, but I got really good results. The fact that I got sore and got those results leads me to believe they were tougher than I thought, or I'm just getting better at adapting to them. I wasn't overly impressed with the cardio routines. My bad feet and legs just make them difficult for me.

WEEK OF 01/18/2021 - POWER NATION BETA 1 - INTERIM WORKOUTS - WEEK 3

MONDAY - JANUARY 18, 2021 - POWER NATION INTERIM WORKOUTS - Flash Card Cardio

I made a concerted effort to push myself a bit and go harder. I'm having a real hard time getting off the floor lately, so I tried to do that as much as I could. I did better than the last few times, simply because I tried harder, but I still had troubles. My lower legs and feet have been swelling a bit, so my legs are heavier. I have very little spring in my ankles, so getting up had to come from my knees. It was tough, but as I said, it was better.

Start Time: 7:25 pm; Workout Time: 54 minutes; Calories Burned: 438; Avg Heart Rate: 112.


TUESDAY - JANUARY 19, 2021 - POWER NATION INTERIM WORKOUTS - Shoulders and Arms Recharge

I really pushed myself on this one. I increased the weights on both a bit early on to what I'd done on the just the second sets last week. I also increased my reps from 10 to 12 on almost all sets. A good workout.

Start Time: 7:55 pm; Workout Time: 53 minutes; Calories Burned: 513; Avg Heart Rate: 120.


WEDNESDAY - JANUARY 20, 2021 - POWER NATION INTERIM WORKOUTS - Plyo 30/15

My worst workout in a long time. I don't like like. To say I half assed it would have been giving myself too much credit. I pretty much went through the motions. I tried a bit harder on about three moves near the end, just so it wasn't a total waste. The format also frustrated me. It was 30 seconds of go easy, then 15 seconds of go harder, then about 90 seconds of Tony explaining the next move, then another 30 seconds of the cast members asking what they should be doing. It really broke the flow. I found myself yelling "Come On" to the screen.

Start Time: 8:10 pm; Workout Time: 59 minutes; Calories Burned: 334; Avg Heart Rate: 96.


THURSDAY - JANUARY 21, 2021 - POWER NATION INTERIM WORKOUTS - Don't Skip Yoga!

Probably my best yoga workout in a while. I was concentrating on balancing on the outer edge of my feet at the beginning of the workout. It worked for a while, but eventually I lost concentration on that. 

Start Time: 7:45 pm; Workout Time: 74 minutes; Calories Burned: 575; Avg Heart Rate: 109.


FRIDAY - JANUARY 22, 2021 - POWER NATION INTERIM WORKOUTS - Chest and Back Round Robin

Pushups were 1) Regular on Power Stands (30 reps) 2) on Balls (25 reps), 3) Decline with my hands on a Bosu Ball (20 reps). Pullups were 1) Regular Unassisted (6 reps); 2) Pull Up Assist (12 reps), 3) Pull Downs with a Band (15 reps). It can be a tough workout, but I handled it OK.

Start Time: 8:00 pm; Workout Time: 65 minutes; Calories Burned: 506; Avg Heart Rate: 109.

SATURDAY - JANUARY 22, 2021 - POWER NATION BETA 1 - Arms and Abs

This was once again a "choice" workout, but I've been choosing this one because I like it, I can see results, and it's not excessively long. I got started really late, but got it done, and did a good job. I increased the weights and/or reps on a few of the moves. Early on, the weight felt really heavy, especially on the Hammer Curls. Not sure why. My arms just might be tired as it's the second time this week working arms.

Start Time: 9:05 pm; Workout Time: 49 minutes; Calories Burned: 452; Avg Heart Rate: 117.  


SUNDAY - JANUARY 23, 2021 - POWER NATION INTERIM WORKOUTS - Crunch Town

I started late because I was watching football. The workout went OK. I like doing crunches. I stayed mostly on my back. The moves where you have to roll up into a boat position hurt my lower back, so I didn't do that unless necessary.

Start Time: 10:15 pm; Workout Time: 24 minutes; Calories Burned: 138; Avg Heart Rate: 96.


SUNDAY WEIGH IN 

Weight: 158.6 (+0,2 lbs)
Body Fat: 12.9% (+0.4%)

There's probably a reason for the big jump in body fat %, but I can't think of it off hand. If might be an aberration, where it'll come back down next week.


THOUGHTS FOR THE WEEK

Once again, I like the workouts, especially working my arms twice during the week. I'm feeling toned and looking a bit that way too. I'm liking the program a lot and am getting better results than I thought I would.

WEEK OF 01/11/2021 - POWER NATION BETA 1 - INTERIM WORKOUTS - WEEK 2

MONDAY - JANUARY 11, 2021 - POWER NATION INTERIM WORKOUTS - Flash Card Cardio

I just don't kill myself on cardio workouts. Not great. One thing I'm noticing is that I can't get off my feeet too easily anymore. Even Jumping Jacks are becoming tough.

Start Time:7:50 pm; Workout Time: 54 minutes; Calories Burned: 361; Avg Heart Rate: 112. 


TUESDAY - JANUARY 12, 2021 - POWER NATION INTERIM WORKOUTS - Shoulders and Arms Recharge

I like this workout. Nothing fancy, but it gets the job done. I stuck to 10 reps each. I upped the weight on a couple of the moves. I went to 35's on the second set of Bicep Curls. I did the same thing last week and got 10 reps in. Today I only got 8 reps in. I could have done two more really ugly ones, but figured that would have been cheating.

Start Time: 7:40 pm; Workout Time: 54 minutes; Calories Burned: 391; Avg Heart Rate: 110.


WEDNESDAY - JANUARY 13, 2021 - POWER NATION INTERIM WORKOUTS - Plyo 30-15

A very poor workout. No coordination. No explosion in my legs. They've gone to their third platform already to stream the workouts. Apparently. I'll be needed a $1000 smart TV and need to change from an android phone to an iphone to get these on to my TV. For now I have to use my tablet, which is becoming frustrating. It kept stopping for brief seconds throughout the workout. My heart rate monitor has decided it doesn't want to work anymore, either. It shows "00" about 75% of the time. Adding to all this was that nobody seemed to know what they were doing during the workout, which led to excessively long breaks between moves. Overall, it wasn't a good experience. I could just let it go, but I'm tired of things not working properly.

Start Time: 6:45 pm; Workout Time: 58 minutes; Calorirs Burned: 264?; Avg Heart Rate: 99?.


THURSDAY - JANUARY 14. 2021 - POWER NATION INTERIM WORKOUTS - Don't Skip The Yoga!

I was pretty relaxed going into it. Overall, things went OK. I got out of a few poses to move around mid way through, but finished up OK. The main frustration I had was that the video buffers for about a second ot two several times a minute. In the cosmos of things it shouldn't be a big deal, but once again, it's something that doesn't work properly and nobody is doing anything about it. 

Start Time: 7:50 pm; Workout Time: 74 minutes; Calories Burned: 402; Avg Heart Rate: 99.


FRIDAY - JANUARY 15, 2021 - POWER NATION INTERIM WORKOUTS - Chest and Back Round Robin

I made a few changes from last week. I did strict decline pushups instead of pushups off the bosu ball, and I did weighted back moves, mostly using 40's, instead of the using the pullup assist on those sets. They worked pretty good. No real issues with the reps.

Start Time: 9:50 pm; Workout Time: 65 minutes; Calories Burned: 504; Avg Heart Rate: 108.


SATURDAY - JANUARY 16, 2021 - POWER NATION BETA 1 - Arms and Abs

Pretty much the same weights and reps as last time, increasing a few here and there. 

Start Time: 7:25 pm; Workout Time: 50 minutes; Calories Burned: 346; Avg Heart Rate: 104.


SUNDAY - JANUARY 17, 2021 - POWER NATION INTERIM WORKOUTS - Crunch Town

I kind of like this workout because it's all crunches. I got all the reps in.

Start Time: 8:50 pm; Workout Time: 25 minutes; Calories Burned: 137; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 156.6 (-0,6 lbs)
Body Fat: 12.5% (-0,1%)


THOUGHTS FOR THE WEEK

Not much to say. I saw myself in the mirror and think I'm looking pretty good.

WEEK OF 01/04/2021 - POWER NATION BETA 1 - INTERIM WORKOTS - WEEK 1

MONDAY - JANUARY 4, 2021 - POWER NATION INTERIM WORKOUTS - Flash Card Cardio

These are six extra workouts we'll do for a month, while waiting for the Beta 2 workouts. Todays was 30 moves, 20 seconds each, drawn at random, then repeated. None were exceptionally hard, but I dogged it. I didn't go deep or fast. My coordination was off as usual, and I just didn't feel like killing myself. They were done on a different video platform that I couldn't stream to my TV, so I had to watch them on my tablet, which was a much smaller screen.  I was not happy about it, but made do.

Start Time: 7:00 pm; Workout Time: 55 minutes; Calories Burned: 320; Avg Heart Rate: 111.


TUESDAY - JANUARY 5, 2021 - POWER NATION INTERIM WORKOUTS - Shoulders and Arms Recharge

Old school Shoulders, Biceps, Triceps. My comforts are normally 25's on Shoulder Presses and Biceps, but I went to 30's on a few sets and even 35's on one set of the Bicep Curls. Really no problems,

Start Time: 7:25 pm; Workout Time: 53 minutes; Calories Burned: 485; Avg Heart Rate: 120.


WEDNESDAY - JANUARY 6, 2021 - POWER NATION INTERIM WORKOUTS - Plyo 30/15

This wasn't as bad as I thought it would. I was thinking it would be 30 easier reps, then 15 harder reps, but it turned out to be seconds instead of reps. I'll admit I didn't go too low. I never commit for some reason. I also have problems with a lot of the moves because of bad ankles and feet. It's hard for me to place my foot solidly on the floor without my ankles twisting in or out. But my attitude was pretty good and I did OK. 

Start Time: 7:35 pm; Workout Time: 58 minutes; Calories Burned: 383; Avg Heart Rate: 107.


THURSDAY - JANUARY 7, 2021 - POWER NATION INTERIM WORKOUTS - Don't Skip The Yoga!

Very similar to Power and Strength, even some of the wording he used. I got through it OK. My balance was OK at the beginning, then got a bit worse. I really tired on the Single, Double, Triple vinyasa section. Overall, it was a middle of the road yoga session for me.

Start Time: 7:25 pm; Workout Time: 73 minutes; Calories Burned: 448; Avg Heart Rate: 106.


FRIDAY - JANUARY 8, 2021 - POWER NATION INTERIM WORKOUTS - Chest and Back Round Robin

When I looked at the worksheets with the list of the moves, I figured it was going to be a regular pushup / pullup routine, which was OK with me. Then I read a few reviews from some people that had done it earlier in the day, and it looked like it was going to be interesting. You would do one exercise in three different ways. On pushups, I did a cycle of Regular on Power Stands (30 reps), on Medicine Balls (25 reps), then Declines (20 reps). On the pullups I did cycles of Regular Unassisted (6 reps), then used the Pullup Assist (12 reps), then pulled down with Resistance Bands (15 reps). On the video they used a weighted back move instead of the pullup assist, but I hadn't used it much, so thought I'd give it a try. On the Decline Pushups, I put my hands on an upside down Bosu Ball for the last two, giving myself an even different alternative. I wasn't feeling too good going into the workout, so my overall experience was tempered a bit, but overall I liked the concept, and I'm looking forward to trying it again, maybe using weights instead of the pullup assist.

Start Time: 8:25 pm; Workout Time: 65 minutes; Calories Burned: 503; Avg Heart Rate: 110.


SAYURDAY - JANUARY 9, 2021 - POWER NATION BETA 1 - Arms and Abs

Today was a pick your favorite workout or a workout you struggle with the most day. They have Arms and Abs as an option for tomorrow. I do abs tomorrow, and I do like this one, so I did it today. The video has been been removed from the site for some reason, so I did it off the worksheet. I didn't do much of a warm up or cool down, so I'm guessing the actual workout time was close to the video version. I pretty much used the same weights as last time. One of the moves (Elbow Tricep Kickbacks) I'd forgotten, so I guessed. I increased my reps on a few moves, but not by much. My heart rate monitor is starting to such again. I can't keep the strap wet enough to conduct.

Start Time:8:15 pm: Workout Time: 41 minutes: Calories Burned: 320 (guess); Avg Heart Rate: 104.


SUNDAY - JANUARY 10, 2021 - POWER NATION INTERIM WORKOUTS - Crunchtown

Some interesting twists on the moves. Noting too hard, but I might feel it later.

Start Time: 8:35 pm; Workout Time: 25 minutes; Calories Burned: 101?; Avg Heart Rate: 94?


SUNDAY WEIGH IN.

Weight: 157.2 (+1.6 lbs)
Body Fat: 12.6% (no change)

No worries about the increase.


THOUGHTS FOR THE WEEK

I really liked the interim workouts a lot. Again, I'm really feeling toned.