MONDAY - JULY 26, 2021 - POWER NATIN BETA 3 - Flash Cardio 24
This one still confuses me a bit, as I don't know how many moves there actually are. I thought it was 24, but today it seemed like less. I got through it. My balance was bad, so it was tough to go all out. I did Front Snap Kicks instead of the Burpees. I'm on a Burpee revolt. Overall, it wasn't bad.
Start Time: 8:20 pm; Workout Time: 37 minutes; Calories Burned: 335; Avg Heart Rate: 117.
TUESDAY - JULY 27, 2021 - POWER NATION BETA 3 - Shoulders and Biceps
Shoulders and Arms Recharge was scheduled for today, but I was dog tired and couldn't see myself getting through all 24 sets. I though about trying it with lighter weights, but ultimately decided on doing this one, which was only 12 sets and only 30 minutes. There were a few moves where I dropped down in weight from last time, but that was mostly to maintain form. On the Strip Set, I started with 30's but he said not to supinate them at the bottom, so I tried that, and was only able to get in four reps. I got in eight reps with the rest of the rack. Overall, I got done more than I felt like doing, so I'd call it a win.
Start Time: 8:35 pm; Workout Time: 30 minutes; Calories Burned: 241; Avg Heart Rate: 110.
WEDNESDAY - JULY 28, 2021 - POWER NATION BETA 3 - Flash Card Cardio
I was actually feeling pretty good. I modified a few moves, mostly the Jacks, which I have trouble diung anymore, but on the rest I did better than usual.
Start Time: 8:35 pm: Workout Time: 54 minutes; Calories Burned: 366; Avg Heart Rate: 105.
THURSDAY - JULY 29, 2021 - POWER NATION BETA 3 - Who's Got Your Back?
Most days I don't really feel like doing the workout. There are some days where I REALLY don't feel like doing the workout, briefly think about blowing it off, but know I'll do it anyways because I don't blow off workouts. Then there was today, where I had no intention of doing the workout. Around 9:30, my choices were down to doing a stretch workout, or just taking the day off, which I don't think I've ever done, but today seemed like a good day. I realized I swapped out this workout for a stretch one a few weeks ago. I also realized it's important for me to work out with my condition. So, around 9:45, while in almost a zombie like state, I got dressed, pulled out the pull-up bar, turned on the video, and went at it. Pull-ups were OK, at six per set. Most of the weighted back moves were with 30's, but Ipulled out 40's for the Lawnmowers, which I hadn't done in a while. They did feel heavy. I surprised myself a bit by actually getting the workout in, but I did it.
Start Time: 9:45 pm; Workout Time: 52 minutes; Calories Burned: 415; Avg Heart Rate: 110.
FRIDAY - JULY 30, 2021 - POWER NATION BETA 3 - Attack and Defend
My balance was really bad, but I got it done.
Start Time: 7:15 pm; Workout Time: 48 minutes; Calories Burned: 311; Avg Heart Rate: 101.
SATURDAY - JULY 31, 2021 - POWER NATION BETA 3 - Top To Bottom
A nice stretch. This might be my favorite Power of 4 / Power Nation workout.
Start Time: 10:35 pm; Workout Time: 39 minutes; Calories Burned: 178; Avg Heart Rate: 92.
SUNDAY - AUGUST 1, 2021 - POWER NATION BETA 3 - Crunch Town
I started late, but got it done.
Start Time: 10:15 pm; Workout Time: 24 minutes; Calories Burned: 122; Avg Heart Rate: 93.
SUNDAY WEIGH IN
Weight: 143,8 lbs (-2.0 lbs)
Body Fat: 10.1% (no change)
THOUGHTS FOR THE WEEK
I'm not sure what my thoughts are. I don't seem to be feeling much better. I've done most of these workouts numerous times. They're starting to get tedious.
Monday, July 26, 2021
WEEK OF 07/26/2021 - POWER NATION BETA 3 - WEEK 9
Wednesday, July 21, 2021
WEEK OF 07/19/2021 - POWER NATION BETA 3 - WEEK 8
Primal Flow was the main suggested workout, but I just did it a few days ago, so I went with this one, which I hadn't done in a while. I used athletic shoes on the yoga portion, as did Tony. My grip on the mat was a bit better than with just socks, but I didn't like the way the soles of my shoes were catching on the mat while I was trying to move through the vinyasas. I feel like I'm going to pull something. The cardio section was really bad because my balance was really bad, as it was on the yoga section. However, the last third of the workout was very relaxing, when I was off my feet.
Start Time: 9:00 pm; Workout Time: 39 minutes; Calries Burned: 239; Avg Heart Rate: 101.
TUESDAY - JULY 20, 2021 - POWER NATION BETA 3 - Triple Trouble Challenge
I took a bit of a nap when I got home, but didn't wake up until about 8:45. I got the workout in OK. 30 pushups on each set with no problems. However, I had no strength for the pullups. My goal was eight, but I was coming off the bar after about four reps, then doing two more, coming off the bar, then doing two more to finish up. I found that after a while I was doing more jumping up to the bar than pulling myself up, so for the last set I considered myself done when I came off the bar. Overall it wasn't a bad workout. I haven't done concentrated pullups in a workout in a long time, so maybe that had something to do with it.
Start Time: 9:15 pm; Workout Time: 63 minutes; Calories Burned: 436; Avg Heart Rate: 104.
WEDNESDAY - JULY 21, 2021 - POWER NATION BETA 3 - Flash Card Cardio
I got through it OK, and think I might have even done better than usual.
Start Time: 6:35 pm; Workout Time: 54 minutes; Calories Burned: 277; Avg Heart Rate: 104.
THURSDAY - JULY 22, 2021 - POWER NATION BETA 3 - Shoulders and Arms Recharge
I tried to maintain the reps and weight I did last time, and not regress, and for the most part, I did that.
Start Time: 8:45 pm; Workout Time: 53 minutes; Calories Burned: 425; Avg Heart Rate: 115.
FRIDAY - JULY 23, 2021 - POWER NATION BETA 3 - Kickin' and Punchin' (with Alice)
I like this one because I like Alice, and it's short. I did OK, and didn't totally lose my balance too many times.
Start Time: 7:15 pm; Workout Time: 37 minutes; Calories Burned: 256; Avg Heart Rate: 103.
SATURDAY - JULY 24, 2021 - POWER NATION BETA 3 - Top to Bottom
I did this one instead of the usual Saturday Yoga. I like it. It's relaxing and a good stretch. The yoga was starting to get frustrating, so I decided to give it a break.
Start Time: 9:35 pm; Workout Time: 39 minutes; Calories Burned: 122; Avg Heart Rate: 98.
SUNDAY - JULY 25, 2021 - POWER NATION BETA 3 - Crunch Town
This is becoming my preferred ab/core workout. None of the moves seem exceptionally hard, but I always feel it in my abs, so that's a good combo/
Start Time: 10:15 pm; Workout Time: 25 minutes; Calories Burned: 136; Avg Heart Rate: 95.
Weight: 145.8 (-0.4 lbs)
THOUGHTS FOR THE WEEK
My thoughts are still on my illness. I'm trying to do the best I can and trying not to lose too much from th previous time I did that particular workout. At some point I hope my strength starts increasing again.
Monday, July 12, 2021
WEEK OF 07/12/2021 - POWER NATION BETA 3 - WEEK 7
MONDAY - JULY 12, 2021 - POWER NATION BETA 3 - Plyo 30/15
I did what I could, which wasn't always great, but I didn't dog it, which I sometimes do with this workout. I can't get of the floor too high, but I tried. The one thing I really have a problem with is repeated jumping. I don't really land on my toes anymore. My entire foot hits the floor, and it's tough to quickly re-load. I'm not jumping with my feet and ankles because I have no spring left in them. I have to bend my knees a bit and use my legs to explode up.
Start Time: 8:25 pm; Workout Time: 58 minutes; Calories Burned: 267; Avg Heart Rate: 108.
TUESDAY - JULY 13, 2021 - POWER NATION BETA 3 - Top to Bottom
I hurt my arm in a stumble last night. It was bleeding so bad, I drove myself to the Emergency Room to get it taken care of, so it didn't get infected. I'm super cognizant of stuff like that now, and didn't want to take any chances. Turns out I just scraped a layer of skin off. That was my left arm. While there, they gave me a Tetanus shot in my right arm. I didn't het home until 3 am, got a few hours of sleep, then went to work. Who's Got Your Back was actually scheduled for today, but I'm feeling really beat up and exhausted, so I decided that wasn't going to happen. Instead of not doing anything, I decided to do this stretch routine, which I'd never done before. It was perfect. I hadn't done a stretch routine in probably close to a year, and I surprised myself in what I was able to do, and overall how relaxing it was. I'm thinking that when describe relaxation in yoga, it must feel like this. I'd never really experienced that before. A great, great decision by me today.
Start Time: 9:30 pm; Workout Time: 39 minutes; Calories Burned: 221; Avg Heart Rate: 97.
WEDNESDAY - JULY 14, 2021 - POWER NATION BETA 3 - Flash Cardio 24
Blood tests came back good today, so that was a bit of a relief, but it's still going to be a struggle. I was feeling good for the orkout cardio wise. Unfortunately my feet are so shot. they don't respond well to fast movement. But, this was by far the best I've felt on a cardio workout in a long time, so that's encouraging.
Start Time: 9:10 pm; Workout Time: 37 minutes; Calories Burned: 280; Avg Heart Rate: 108.
THURSDAY - JULY 15, 2021 - POWER NATION BETA 3 - Shoulders and Biceps
This went OK. I used 25's on most of the bicep moves with no problems. I started the Strip Set with 30's and struggled a bit with some kipping, but I got the eight reps in. The shoulder moves all went well. I seem to like shoulder moves.
Start Time:8:40 pm; Workout Time: 30 minutes; Calories Burned: 244; Avg Heart Rate: 111.
FRIDAY - JULY 16, 2021 - POWER NATION BETA 3 - Primal Flow
This was never one of my favorites. I hadn't done it since March and really didn't miss it. I almost did one of the alternative workouts, but decided to stay the course and did this one, mostly becauseit's a shorter workout timewise. This is the first time I did it with athletic shoes on, and it made it a totally different workout. The only moves I still can't do are the Atomic Pushups and the Beast Kick-throughs, On the Atomic's, I wasn't able to roll all the way through, but with a small push off the floor during the roll forward, I was able to get in push-up position. On the Kick-throughs, I just brought my back knee towards my opposite elbow instead of kicking all the way through. I don't know if it's because I'm just not nimble enough, or if it's because I'm not it right/ Overall, I felt this was by far my best effort at this workout.
Start Time:8:55 pm; Workout Time: 46 minutes; Calories Burned: 375; Avg Heart Rate: 112.
SATURDAY - JULY 17, 2021 - POER NATION BETA 3 - Primal Yoga
I was going to do Top to Bottom again, but decided at the last minute to give this one a whirl. This time I tried in in just socks, but they kept sliding and twisting in my feet, so it was tough to get a solid placement on the floor, but I tried. Will try the athletic shoes again next week.
Start Time: 10:25 pm; Workout Time: 40 minutes; Calories Burned: 231; Avg Heart Rate: 97.
SUNDAY - JULY 18, 2021 - POWER NATION BETA 3 - Crunch Town
I almostforgot to do it. I decided I was going to try and get to bed early, just to get some needed rest, then remember I hadn't done the workout. I thought briefly about skipping it, but don't really do that. The workout went well. I felt it in y abs early.
Start Time: 10:10 pm; Workout Time: 25 minutes; Calories Burned: 128; Avg Heart Rate: 94.
SUNDAY WEIGN IN
Weight: 146.2 (-1,8 lbs)
Body Fat: 10.1% (-0.4%)
THOUGHTS FOR THE WEEK
The workouts went OK. I did better on a few of the cardio ones. I'm glad I did Top to Bottom on Tuesday. It was perfect, and probably helped with the rest of the week. Still fighting with the health issues. I'm trying to get in a pattern to get comfortable with things, but I'm still feeling my way.
Tuesday, July 6, 2021
WEEK OF 07/05/2021 - POWER NATION BETA 3- WEEK 6
Not good. I can barely get my feet off the floor anymore. I don't even try any kind of Jumping Jacks anymore. I used to be able to get a bit off the floor on Jump Shots, but not anymore. Not only are my feet shot, but it feels like I have little strength in my legs too. I don't go the the floor on any of the touch the floor moves. I sort of just gesture down. That may be more from laziness than inability, but it's still pathetic. I'll try again next time. In theory this shouldn't be a hard routine.
Start Time: 7:10 pm; Workout Time: 54 minutes; Calories Burned: 343; Avg Heart Rate: 104.
TUESDAY - JULY 6, 2021 - POWER NATION BETA 3 - Arms and Abs
One of my favorites. I felt pretty good throughout most of the workout. I like Bobby Stephenson, so that helps. Not an overwhelming difficulty of moves, but they get the job done. One area of concern was that I was only able to get 4 reps in using 30 lbs on Seated Curls, which I do instead on the Heavy Curls. It may be because I haven't been lifting anything over 25's on any routine lately, or it may be that the diabetes is sapping my strength. I'll work at it.
Start Time:: 8:45 pm; Workout Time: 49 minutes; Calories Burned: 352; Avg Heart Rate: 109.
WEDNESDAY - JULY 7, 2021 - POWER NATION BETA 3 - Flash Card Plyo
I think I probably did better on this todat than I had in the past. I was feeling OK. I forced myself to get off the floor a bit. It certainly was pretty. I didn't go to the floor on the 90/10 squats, doing more the the old Siebers Speed Squats from the original P90X. I don't get Mountain Squats. I even did most of the burpees on that move.
THURSDAY - JULY 8, 2021 - POWER NATION BETA 3 - Push
A pretty good workout. I used 15 lb weights on most of the moves. Sometimes it was less than what they were using, sometimes it was more, but it worked for me. They probably did a few more pushups than me at times. I was in the 12 to 16 range on most of them. I felt good through most of it.
Start Time: 8:10 pm; Workout Time: 54 minutes; Calories Burned: 358; Avg Heart Rate: 105.
FRIDAY - JULY 9, 2021 - POWER NATION BETA 3 - Attack and Defend
I went atmy own pace this time instead of waiting for Tony to say "go". I pretty much did five small shuffles, then did the move. It was a lot less frustrating because I was able to concntrate on the move instead of the cueing, and I feel I got a much better workout.
Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 311; Avg Heart Rate: 109.
SATURDAY - JULY 19, 2021 - POWER NATION BETA 3 - Primal Yoga
I kept putting this off during the, finally getting to it late. The schedule said I could have dove the 20 minute Morning Yoga, but I felt that was a bit light, so I came back to this one. It was a very disjointed workout. There were a few distractions. I was told by my doctor not to work out in bare feet. I don't know if that applies to yoga, but I didn't want to take a chance. I did the first half of it in my Xero Speed Force shoes. They're very light, but really were gripping the mat more than I wanted. I finished up in my socks, but they were sliding off, so that wasn't much better, and also a bit unsafe. I wasn't comfortable the whole workout, and found myself rushing moves, or only doing half of them. Overall, not a great workout, but I learned a few things.
Start Time: 9:30 pm; Workout Time: 40 minutes; Calories Burned: 221; Avg Heart Rate: 96.
SUNDAY - JULY 11, 2021 - POWER NATION BETA 3 - Crunch Town
I got through it OK with hardly any problems. I still have hard time crunching up on the last move. I'm using momentum to get up, and it hurts my back.
Start Time: 9:55 pm; Workout Time: 24 minutes; Calories Burned: 104: Avg Heart Rate: 89.
SUNDAY WEIGH IN
Weight: 148.0 (+1.0 lbs)
Body Fat: 10.5% (-0.2%)
THOUGHTS FOR THE WEEK
I'm getting them done, but some of the workouts are beginning to be a struggle. I don't know how much of it is actually the diabetes and how much of it is in my mind because of the diabetes. I still don't know where I am with it. I had some blood tests done on Friday. Hopefully those will shed some kind of light.