WEEK OF 04/26/2021 - POWER NATION BETA 2- WEEK 13

MONDAY - APRIL 26, 2021 - POWER NATION BETA 2 - Who's Got Your Back?

I was feeling low energy going into it. I usually go a lot faster than they do, but wasn't feeling that today, so I was staying maybe one or two moves ahead of them. I used 40's on most of the back moves (25's on the Combo ows), and I used 15's on all the shoulder moves. On the pull-ups, I started out good, then gradually tired. I basically went until I came off the bar, usually getting 5 to 8 reps in until the last set. I was OK with that.

Start Time: 7:30 pm; Workout Time: 52 minutes; Calories Burned: 404; Avg Heart Rate: 109.


TUESDAY - APRIL 27, 2021 - POWER NATION BETA 2 - Plyo 30/15

This one is tough for me because of my feet and ankles. There's also too much talking in the video. My effort on a scale of 1 to 10 was about a 2 or 3. 

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 428; Avg Heart Rate: 107.


WEDNESDAY - APRIL 28, 2021 - POWER NATION BETA 2 - Arms and Abs

I like this workout better than most, so my effort and attitude was a lot better than yesterday. I pretty much used the same weights and reps as before, maybe increasing some things here and there, but in general it went well.

Start Time: 8:30 pm; Workout Time: 49 minutes; Calories Burned: 415; Avg Heart Rate: 113.:


THURSDAY - APRIL 29, 2021 - POWER NATION BETA 2 - Push

I thought it was bit odd that he scheduled this workout today, because we worked triceps yesterday, but I just went with it. I increased my reps on a number of the moves, which felt good. Another routine I like.

Start Time: 7:20 pm; Workout Time: 54 minutes; Calories Burned: 456; Avg Heart Rate: 113.


FRIDAY - APRIL 30, 2021 - POWER NATION BETA 2 - Flash Card Cardio

There's a few moves I have problems with here, notably the two "Jaxk" moves, but I modify. This is generally a fun routine. I put more effort into it than Plyo 30/15, but don't kill myself because my balance is still off.

Start Time: 9:25 pm; Workout Time: 54 minutes; Calories Burned: 426; Avg Heart Rate: 110.


SATURDAY - MAY 1, 2021 - POWER NATION BETA 2 - Hatha Yoga with Ted and Tony

This is the last workout for me in Beta 2. I hadn't done one of the longer yoga workouts in a while., This was the scheduled workout, so I wanted to finish it out right. Bottom line is that I'm getting worse at yoga. My balance is getting so bad that I can't even get into moves that were once easy. I don't know if it's mental or not, but it's a bit disturbing. This workout is OK, but there is a lot of (good) instruction from Ted that has you holding some poses for a long time. I found myself going to Child Pose a lot, or just getting up and sitting on the couch for a minute or so. Not a great way to finish the round, but I did do the entire workout.

Start Time:  6:55 pm; Workout Time: 85 minutes; Calories Burned: 550; Avg Heart Rate: 101.


SUNDAY - MAY 2, 2021 - Rest


SUNDAY WEIGH IN

Weight: 154.8 (-1.0 lb)
Body Fat: 12.4% (+0.2%)


THOUGHTS FOR THE WEEK

This is the end of the 13 week Beta 2 round. It was effective, but I'm tired. I'll be taking a few weeks off.

WEEK OF 04/19/2021 - POWER NATION BETA 2- WEEK 12

MONDAY, APRIL 19, 2021 - POWER NATION BETA 2 - Total Body (Head To Toe with Scotty Mo)

We were given a choice of doing Primal Flow or this one. In the Facebook Group I only saw one person that did Primal Flow, even though it was shorter, Either, they are over it, or they did this one because it hasn't been on the schedule in a long time. A little bit of both for me. They workout went OK. I didn't go full blast, but I didn't dog it either.

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 398; Avg Heart Rate: 107.


TUESDAY, APRIL 20, 2021 - POWER NATION BETA 2 - Arms and Abs

I increased my weights on a few of the moves. Only decrease was that I only did seven reps with 30's on the Heavy Curls. I do seated curls instead of bent over ones because I don't like lifting heavy weights when bent over. I used 20's in some of the tricep moves.

Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 409; Avg Heart Rate: 112.


WEDNESDAY - APRIL 21, 2021 - POWER NATION BETA 2 - Morning Yoga

I got my second Covid shot this morning. My body was feeling tired and beat up to begin with, so the shot didn't help, at least mentally. Hatha Yoga with Ted and Tony was scheduled, and it's way over an hour, and I just couldn't handle it, so I opted for the 20 minute routine.

Start Time: 9:30 pm; Workout Time: 20 minutes; Calories Burned: 129; Avg Heart Rate: 100.


THURSDAY - APRIL 22, 2021 - Rest

Chest and Back Round Robin was scheduled. My left arm was hurting from the shot yesterday, and my entire body felt achy. Not sick achy, but a very tired achy. Past the point of normal achy. Affecting me mentally achy. I'd happened to see a small clip from Tony on the Power Nation Facebook Group in the morning saying to listen to your body, so I took it to heart, and looked at it as a sign. I can't remember the last time I skipped a workout unless I was violently ill. I think it's been more than 10 years, if ever. I take pride in the fact I don't skip workouts, no matter how badly I don't want to do them. Because of this, I debated forcing myself to do the workout, but finally decided not to do it, not even part of it. That took strength.


FRIDAY - APRIL 23, 2021 - POWER NATION BETA 2 - Flash Card Cardio

I was feeling a bit better, but was considering taking the rest tof the week off, and possibly next week also (the final week of the round) to let myself heal properly. This routine isn't that tough on the body, so I decided to do it. I felt better afterwards.

Start Time: 8:30 pm; Workout Time: 54 minutes; Calories Burned: 403; Avg Heart Rate: 113.


SATURDAY - APRIL 24, 2021 - Workout #1 - POWER NATION BETA 2 - SBT

The "Push" (Chest, Shoulders, Triceps) workout was scheduled for today, but I've done that a lot lately, so I subbed it for SBT (Shoulders, Biceps, Triceps). I hadn't done that one since December. It went well. I used 15's on all the Shoulder moves, and 20's on all the Bicep and Tricep moves. I might have been able to increase my weights here and there, but I didn't want to beat the shit out of my body again, so it worked out fine.  

Start Time: 1:50 pm; Workout Time: 43 minutes; Calories Burned: 270; Avg Heart Rate: 101.


Workout #2 - POWER NATION BETA 2 - Chest and Back Round Robin 

I wasn't planning on doing this, but t was felling pretty good after finishing the first workout. Because this is the workout I skipped on Thursday, I was considering doing it in the evening. While thinking this out, I decided to do it immediately, which was about 25 minutes after finishing SBT. None of the same body parts were directly involved, so it actually worked out very well. I was strong on most of the moves. I was going deeper than usual on the Decline Pushups done on an upside down Bosu Ball. On the weighted back moves, I did most of them seated on a workout bench. That seemed to work well as I'm always leery about doing them bent over while standing. I might be sore in the next few days, but I felt good right after finishing it.

Start Time: 3:00 pm; Workout Time: 64 minutes; Calories Burned: 450; Avg Heart Rate: 105.


SUNDAY - APRIL 25, 2021 - POWER NATION BETA 2 - Crunch Town

Last ab workout for Beta 2 round. I got started real late on it because I knew I'd get it done. No issues with any of the moves, but I might have done the last one wrong. I was rolling back, the forward into boat. I don't think they were rolling. I was going faster than they were and started that move before they did.

Start Time: 10:25 pm; Workout Time: 24 minutes; Calories Burned: 120; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 155.8 (+0,4 lbs)
Body Fat: 12.2% (-0,2%)


THOUGHTS FOR THE WEEK

I adjusted the schedule a bit, but it worked out OK. I think I made the right decision on the rest day.

WEEK OF 04/12/2021 - POWER NATION BETA 2- WEEK 11

MONDAY - APRIL 12, 2021 - POWER NATION BETA 2 - Who's Got Your Back

I felt better today than I have in a while. My legs didn't feel so heavy. It wasn't a leg workout, but nonetheless... I pretty much matched my number from last time. I did two more Lawnmowers than last time on each side in the second. On the Arch Rows, I'd been having problems holding 20's in my left hand on the last few reps, so I decreased the weigh to 15's and did 15 reps instead of 12. I felt really strong on the pullups coming out of the gate, but tired out on those a bit near the end. I did seven reps each of those, only coming off the bar on the last three sets.

Start Time: 7:25 pm; Workout Time: 52 minutes; Calories Burned: 402; Avg Heart Rate: 113.


TUESDAY - APRIL 13, 2021 - POWER NATION BETA 2 - Drop, Pulse, and Hold

Same feelings with this one. Too long for what it is, which kind of sucks the motivation out of you.. That's a shame, because I feel it could be a good, effective workout. I did do everything, but didn't go real low on too many of them.  

Start Time: 7:40 pm; Workout Time: 66 minutes; Calories Burned: 543; Avg Heart Rate: 111.


WEDNESDAY - APRIL 14, 2021 - POWER NATION BETA 2 - Shoulders and Arms Recharge

For the most part, I used the same weights as last time. I did try 35's on the second set of Military Presses and didn't have too many problems. Last time I'd reduced my weights on a couple moves (Hammer Curls, Arch Rows, Tricep Kickbacks, Drag Curls) where I felt my weight might have been too heavy, creating bad form, so I continued with the reduced weight on those moves. I'll try increasing them in the future, ut that's where I am now. I'm trying to be smart with things.

Start Time: 6:45 pm; Workout Time: 53 minutes; Calories Burned: 477; Avg Heart Rate: 117.


THURSDAY - APRIL 15, 2021 - POWER NATION BETA 2 - Something New

A nice stretch, mild cardio routine. For some reason I wasn't real relaxed and was feeling rushed, but it went OK.

Start Time: 8:35 pm; Workout Time: 39 minutes; Calories Burned: 276; Avg Heart Rate: 105.


FRIDAY - APRIL 16, 2021 - POWER NATION BETA 2 - Triple Trouble Challenge

I used the Sean and Bobby version. I went with 30 pushups and 7 pullups. I'd tried 8 pullups last time, but had issues at the end, so I went down to 7, hoping to avoid those issues. It helped a bit, but I'm losing my grip on the bar on about the sixth set of pullups. I'd thought about using the Pullup Assist near the end (Tony even mentioned it as an option at that point), but didn't, because of my ego. It may have been a good idea to use it, as I was constantly coming of the bar every one or two pullups during the last two sets, then almost jumping back up to get another one or two in. Bad form, probably not effective. The Assist would have at least gave me decent form.

Start Time: 7:50 pm; Workout Time: 63 minutes; Calories Burned: 466; Avg Heart Rate: 108.


SATURDAY - APRIL 17, 2021 - POWER NATION BETA 2 - Morning Yoga

I took a nap around 7 pm and woke up around 1 pm. I was still really tired and was just going to go back to bed for the evening, but I didn't get to sleep right away, so I got this one in. It went OK.

Start Time: 10:15 pm; Workout Time: 20 minutes; Calories Burned: 126; Avg Heart Rate: 104.


SUNDAY - APRIL 18, 2021 - POWER NATION BETA 2 - Core Warrior

This one isn't bad, except for two really long moves, so that keeps me putting it off. I finally did it. There's still a few moves I don't have the dexterity to do, but I modify.

Start Time: 9:35 pm; Workout Time: 21 minutes; Calories Burned: 128; Avg Heart Rate: 118.


SUNDAY WEIGH IN

Weight: 155.4 (-1.8 lbs)
Body Fat: 12.4% (no change)


THOUGHTS FOR THE WEEK

Not too many new thoughts. Hanging in there. 

WEEK OF 04/05/2021 - POWER NATION BETA 2- WEEK 10

MONDAY - APRIL 5, 2021 - POWER NATION BETA 2 - Chest and Back Round Robin

Rotation: Push Ups a) Stands (30 reps); Medicine Balls (30 reps); Decline on upside down Bosu Ball (20 reps). Pull-Ups a) Unassisted (8 reps); b) Weights (40 lbs) (8 reps); c) Band Pull Downs (15 reps w/ yellow band). I got everything in with no problems. I'm still a bit afraid of the bent over weight moves, but I try to be careful.

Start Time: 7:50 pm; Workout Time: 64 minutes Calories Burned: 480; Avg Heart Rate: 107.


TUESDAY - APRIL 6, 2021 - POWER NATION BETA 2 - Punchin' and Kickin' (With Tony &Titus)

I like the workout, but it is a bit long. My range of emotion doesn't always there's. With that said, it is fun.

Start Time: 8:20 pm; Workout Time: 71 minutes; Calories Burned: 486; Avg Heart Rate: 112.


WEDNESDAY - APRIL 7, 2021 - POWER NATION BETA 2 - Arms and Abs

I lightened up by 5 lbs on a few of the early bicep moves because my strength seemed to be waning a bit lately. Everything else went OK.

Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 327; Avg Heart Rate: 107.


THURSDAY - APRIL 8, 2021 - POWER NATION BETA 2 - Plyo Halfsies

I decided to take a bit of a nap when I got home, but it turned into be over an hour. When I woke up I wasn't feeling really well. I forced myself to do the workout, but didn't know how I was going to get through it. I just took it one move at a time. I ddn't go real deep on a lot of the moves. By the end I coud barely get off mt feer;. The Squat Jacks were done stiff legged as were some of the other late moves. I did use my Xero Shoes and it did make a positive difference.

Start Time: 8:30 pm; Workout Time: 56 minutes; Calories Burned: 440; Avg Heart Rate: 109. 


FRIDAY - APRIL 9, 2021 - POWER NATION BETA 2 - Push

I increased my reps on a few of the moves. A good workout.

Start Time: 8:15 pm; Workout Time: 54 minutes; Calories Burned: 503; Avg Heart Rate: 119


SATURDAY - APRIL 10, 2021 - POWER NATION BETA 2 - Don't Skip The Yoga

This actually turned out to be one of the better yoga workouts I've done lately. I wasn't looking forward to it too much simply because of the length, but I took it one move at a time, and it worked out.

Start Time: 7:15 pm; Workout Time: 73 minutes; Calories Burned: 618; Avg Heart Rate: 114.


SUNDAY - APRIL 11, 2021 - POWER NATION BETA 2 - Crunch Town

I got through it. I wasn't real flexible at the beginning.

Start Time:8:40 pm; Workout Time: 24 minutes; Calories Burned: 143; Avg Heart Rate: 97.


SUNDAY WEIGH IN

Weight: 157.0 (+1.4 lbs)
Body Fat: 12.4% (no change)


THOUGHTS FOR THE WEEK

Same thing as the last few weeks. My body is feeling beat up.