MONDAY, JUNE 28, 2021 - POWER NATION BETA 3 - Blood and Breath
Ridiculously long and boring. A lot of the moves were jumping from one corner to another and doing a squat. I half assed those because I can't keep my balance when doing those at the speed he was doing them, which wasn't really that fast. It's just tough for me to really get into this workout.
Start Time: 8:35 pm: Workout Time: 68 minutes; Calories Burned: 491; Avg Heart Rate: 106.
TUESDAY - JUNE 29, 2021 - POWER NATION BETA 3 - S.B.T.
Once again, I used 15's on most of the shoulder moves and 20's on most of the Bicep and Tricep moves. No real issues. I always think I should be increasing my weight on some of these, but he's going so fast, and there are so many moves, it might be counterproductive.
Start Time: 7:25 pm; Workout Time: 43 minutes; Calories Burned: 346; Avg Heart Rate: 110.
WEDNESDAY - JUNE 30, 2021 - POWER NATION BETA 3 - Plyo Halfsies
I was a little proud of myself because I gutted out a lot of the moves, Jumping upwards is no longer easy for me. Seriously. There were a few moves where I had to almost stop between each move because I'd lose my balance, of I just couldn't go right back up. What used to be easy for me is no longer because of my feet. I was almost in tears because of the frustration of my new reality a few times, but I was determined to finish the number of reps. It was far from pretty, but that wasn't the point today.
Start Time: 8:55 pm; Workout Time: 56 minutes; Calories Burned: 430; Avg Heart Rate: 108.
THURSDAY - JULY 1, 2021 - POWER NATION BETA 3 - Chest and Back Round Robin
Pushup circuit: a) used Power Stands (32 reps); b) used Medicine Balls (24 reps); c) declines on an upside down Bosu Ball (16 reps). Pullup circuit: a) unassisted (8 reps); b) used Pullup Assist (12 reps); c) band Pull Down with a yellow band (16 reps). No real issues. I came off the bar several times on the unassisted pullups, but finished the 8 reps. I started really tiring about two thirds of the way through, but got it done.
Start Time: 7:50 pm; Workout Time: 64 minutes; Calories Burned: 440; Avg Heart Rate: 103.
FRIDAY - JULY 2, 2021 - POWER NATION BETA 3 - Kickin' and Punchin' with Alice
I like this version better than the one with Titus because it's a lot shorter. There are less moves, but most importantly less talking. My balance is off, but I did my best.
Start Time: 9:30 pm; Workout Time: 37 minutes: Calories Burned: 265; Avg Heart Rate: 104.
SATURDAY - JULY 3, 2021 - POWER NATION BETA 3 - Primal Yoga
My doctor told me not to workout in my bare feet because it was causing a callous on my big toe of my left foot. He didn't want it re-opening a sore and becoming problematic. I'm not sure that applies to yoga, but today I wore some heavy socks to see if it would help with my balance a bit. It didn't seem to, but it also didn't seem too much worse. I still can't get a handle on this routine, but it's my go to yoga routine for now, because it's short. I'm just not sure I can handle the hour plus ones anymore.
Start Time: 8:10 pm; Workout Time: 40 minutes; Calories Burned: 227; Avg Heart Rate: 97.
SUNDAY - JULY 4, 2021 - POWER NATION BETA 3 - Crunch Town
I like this one better than the core Deep routine I had been doing. It's simpler, and all the moves are from your back, which I like more. No big problems with any of the moves, except sometimes it's tough for me to get up into Boat to do the punches on the last move.
Start Time: 11:00 pm; Workout Time: 24 minutes; Calories Burned: 149; Avg Heart Rate: 104.
SUNDAY WEIGH IN
Weight: 147.0
Body Fat: 10.7%
THOUGHTS FOR THE WEEK
I struggled on the cardio and yoga workouts, but that seems to be the norm lately with my bad feet and ankles. I did OK on the strength workouts. I'm trying to fight through all this and hope I can get some of my foot skills back.
Monday, June 28, 2021
WEEK OF 06/28/2021 - POWER NATION BETA 3- WEEK 5
Tuesday, June 22, 2021
WEEK OF 06/21/2021 - POWER NATION BETA 3- WEEK 4
Another one that doesn't float my boat. There were a few moves where I didn't kill myself, especially those where you are reaching or going to the floor. (Plank Hops, 90/10 Jumps).
Start Time: 8:20 pm; Workout Time: 40 minutes; Calories Burned: 308; Avg Heart Rate: 108.
TUESDAY - JUNE 22, 2021 - POWER NATION BETA 3 - Chest, Back, and Triceps
There are a lot of strange moves in this one, but I did my best and beat most of my numbers from last time. The Skull Crushers are tough. My form wasn't great on those, but I tried.
WEDNESDAY - JUNE 23, 2021 - POWER NATION BETA 3 - Attack and Defend
This one is a bit frustrating. In the original Kenpo X, you did roughly 25 reps of the same move, one after another, and yuou could work up a bit of a sweat if you went for it. In this one you have to wait for Tony to say to do the rep, so you're not really moving continuously, except for shuffling your feet a bit. He's all over the place on this one, almost as if he's trying to trick the cast members in a game of Simon Says. Sometimes the cast members don't even know when he's telling them to do a rep, of if he's just talking. I think next time I'll just keep repeating the reps at my speed for the 25 seconds instead of waiting for his cue.
Start Time: 9:10 pm; Workout Time: 48 minutes; Calories Burned: 280; Avg Heart Rate: 98.
THURSDAY - JUNE 24, 2021 - POWER NATION BETA 3 - Shoulders and Biceps
Short workout, but I felt it a bit. I increased my reps from last time on a few of the moves. I started with 30's on the Stripped Set Bicep Curls, and got all eight reps in, but the last few were ugly. There was a time when I could do 40's, but not now. I hope I can get some of that strength back.
FRIDAY - JUNE 25, 2021 - POWER NATION BETA 3 - Flash Cardio 24
I had a better grasp on it than the last time, when it was the first time I'd done it. However, it still seemed like Tony was out od synch. At one point he said we were going to do Sun Salutations for a minute, then said "we're 28 seconds in, 10 more to go". We were supposed to be doing them after every fourth cardio move, but in the second half he went like seven moves without doing one, then a bit later he did a Sun Salutation, one cardio move, the another Sun Salutation. I guess I'm nitpicking, and this is a trial situation, but it can get confusing at times. Overall, it was an OK workout. Of the 24 cardio moves, which you do twice each, the only hard one was the Burpees. In the first round, I did kicks instead of the Burpees, because I hate them, but did do them in the second round.
Start Time: 9:40 pm; Workout Time: 37 minutes; Calories Burned: 270; Avg Heart Rate: 105.
SATURDAY - JUNE 26, 2021 - POWER NATION BETA 3 - Primal Yoga
He gibes you the option of going with one of the longer Yoga routines, or this one, which is about a half hour shorter, so I'm usually going to go with this one. I'm finding my attention span with yoga is becoming very short as my balance seems to be getting worse. I couldn't figure out why this one seems so hard to me, then I realzed he's going at breakneck speed during the vinyasas and poses sections.
Start Time: 9:05 pm; Workout Time: 40 minutes; Calories Burned: 257; Avg Heart Rate: 100.
SUNDAY - JUNE 27, 2021 - POWER NATION BETA 3 - Core Deep
I still can't do the range of motion on a lot of the moves, so I modify. I never do really great on this one, just what I can.
Start Time: 9:00 pm; Workout Time: 28 minutes; Calories Burned: 130; Avg Heart Rate: 91.
SUNDAY WEIGH IN
Weight: 148.4 (-1.2 lbs)
With my condition, losing weight is no longer good.
THOUGHTS FOR THE WEEK
All my thoughts are on controlling my diabetes. The workouts are secondary, but it is important I do something.
Monday, June 14, 2021
WEEK OF 06/14/2021 - POWER NATION BETA 3- WEEK 3
This was the main option on the calendar today. I hadn't done it in a while (almost 6 months), but I thought I remembered I didn't like it too much, so I almost did Flash Card Cardio, which was the second option. However, I went with this one. It wasn't too bad. My legs are getting really sore, but I did what I could. I didn't really dog any moves, but I didn't go too low, and modified when necessary. It ended up being OK.
Start Time: 8:20 pm; Workout Time: 61 minutes; Calories Burned: 388; Avg Heart Rate: 102.
TUESDAY - JUNE 15, 2021 - POWER NATION BETA 3 - SBT
I used the same weights I did last time, which was good. 15's on most of the Shoulder moves, and 20's on most of the Bicep and Tricep moves. This thing moves very fast, and there are a lot of moves, so you can get tired despite the low weights and low reps per move.
Start Time: 8:15 pm; Workout Time: 43 minutes; Calories Burned: 393; Avg Heart Rate: 117.
Monday, June 7, 2021
WEEK OF 06/07/2021 - POWER NATION BETA 3- WEEK 2
MONDAY - JUNE 7, 2021 - POWER NATION BETA 3 - Flash Card Cardio
I was hoping I'd be able to move around better, but I didn't. I'm not sure if it's because I couldn't, or because I didn't want to. I suspect it was a combination of both. I just wasn't into it. I sat through the warmup and the cooldown, and half assed a lot of the moves. Some I just can't do, like the Jacks. I just can't get my feet off the floor.
Start Time: 8:50 pm; Workout Time: 54 minutes; Calories Burned: 398; Avg Heart Rate: 107.
TUESDAY - JUNE 8, 2021 - POWER NATION BETA 3 - Chest and Back Round Robin
Sequence = Pushups: 1) Standard (30 reps); 2) Medicine Balls (30); 3) Decline on an upside down Bosu Ball (20); Back 1) Standard Pullups (8); 2) Weighted Back moves (40 lbs, 8 reps); 3) Resistance Band Pulldown (Yellow Band, 15 reps). I did pretty good, but I started to tire early in the third round. I finished OK, and met my numbers, but I was feeling it. I'm not sure about the weighted back moves. I feel like I could throw my back out at any minute. The decline pushups on the upside down Bosu Ball are tough. I don't go too low on those.
Start Time: 6:55 pm; Workout Time: 64 minutes; Calories Burned: 484; Avg Heart Rate: 109.
WEDNESDAY - JUNE 9, 2021 - POWER NATION BETA 3 - Plyo 30/15
I usually can't stand this workout because of the excessive talking, but today I was bit more mellow and used that down time to relax. I probably did better than I ever have on this routine, but it was far from perfect. I'm still uncoordinated on a lot of the moves.
Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 369; Avg Heart Rate: 106.
THURSDAY - JUNE 10, 2021 - POWER NATION BETA 3 - Shoulders and Arms Recharge
Idid Ok, but there were a few moves where I had to decrease either my weight or reps from last time. A loss of strength was evident. I don't know if it's because I haven't lifted heavier weights in a while of it's a loss of muscle.
Start Time:
FRIDAY - JUNE 11, 2021 - POWER NATION BETA 3 - Punchin and Kickin' (with Chris Titus)
I normally like the martial arts workouts, but this one is too long. I only did a few sprawls on those moves, and replaced the sprawl with a snap kick. I'm done with sprawls for a while. The banter was getting to me, and Chris not knowing what he was doing was also getting annoying. He was working really hard, and Tony said it was the third workout he'd filmed for the dat, so I'm sure it was just a bad day for me.
Start Time:
SATURDAY - JUNE 12, 2021 - POWER NATION BETA 3 - Primal Yoga
Horrible. I literally couldn't do a lot of the moves. I was sore from playing golf yesterday, so hopefully that had something to do with it. On a side note, Tony Curran was very annoying. Tony H kept trying to get him back on track, but it didn't seem to br working.
Start Time:
SUNDAY - JUNE 13, 2021 - POWER NATION BETA 3 - Core Deep
I got started really late. I remembered not liking it last week I was going to skip it entirely, then was going to do Crunch Town instead, then decided to give one another chance. I modified a number of moves I couldn't do, but finished it up.
Start Time: 10:05 pm; Workout Time: 28 minutes; Calories Burned: 155; Avg Heart Rate: 96.
SUNDAY WEIGH IN
Weight: 148.6 (-2.6 lbs)
Body Fat: 10.9% (-0.5%)
Too much drop. I'm starting to get nervous.
THOUGHTS FOR THE WEEK
Hard to concentrate because of my condition. I seem to be losing strength, stamina, and desire.