WEEK OF 08/23/2021 - POWER NATION BETA 3 - WEEK 13

MONDAY - AUGUST 23, 2021 - POWER NATION BETA 3 - Primal Yoga 

Power and Strength Yoga was scheduled, which is over an hour. I haven't done yoga in over a month because I was getting so bad at it, and I couldn't figure out what to put on my feet. I'd been doing stretch routines instead, where I didn't have to balance so much. I opted for the 40 minute Primal Yoga routine and decided to try it in socks. It actually worked out OK. I was still slipping in them a bit, but managed my way through it. I was able to get into and hold most of the poses much easier than I had been. I didn't come out of too many of them early. I was even able to get into the Wrap on both sides for a bit. Overall I was pleased with myself and encouraged a bit. I thought I'd never be able to balance anymore, but this gave me a bit of hope that things might get better and everything isn't a lost cause.

Start Time: 8:25 pm; Workout Time: 40 minutes; Calories Burned: 241; Avg Heart Rate: 98.


TUESDAY - AUGUST 24, 2021 - POWER NATION BETA 3 - Who's Got Your Back

Seems like we're doing this one every week. The reality is that I hadn't done it for a month. It was scheduled last weekm but I swapped it out for a shorter workout. I didn't want to do that again. The workout went OK. I pretty much used the same weights and did the same amount of reps as the previous few times. I probably could have done more on a couple of moves.

Start Time: 8:40 pm; Workout Time: 52 minutes; Calories Burned: 391; Avg Heart Rate: 106.


WEDNESDAY - AUGUST 25, 2021 - POWER NATION BETA 3 - Plyo 30/15

I couldn't jump much, so I did a kit of modifying.

Start Time: 8:10 pm; Workout Time: 58 minutes; Calories Burned: 329; Avg Heart Rate: 96. 


THURSDAY - AUGUST 26, 2021 - POWER NATION BETA 3 - Push

I had dinner with some current and ex co-workers, so I got a late start. I felt good going into it and did a pretty good job. The only move in this routine that I don't like is the Squat, Curl, Press, so I did that during the warm up to get it out of the way. Yesterday, I felt a sharp pain in my back almost near my arm pit while doing leg exercises of all things. I had forgotten about it, then it flared up again during the second move today. It doesn't seem to be limiting my mobility in any way, so I hope it's just a strain and not a torn something.

Start Time: 10:05 pm; Workout Time: 54 minutes; Calories Burned: 366; Avg Heart Rate: 108.

WEEK OF 08/16/2021 - POWER NATION BETA 3 - WEEK 12

MONDAY - AUGUST 16, 2021 - POWER NATION BETA 3 - Total Body

I hadn't done this one in a ong, long time. I pretty much held my own. Modified when we did jacks.

Start Time: 7:25 pm; Workout Time: 58 minutes; Calories Burned: 337; Avg Heart Rate: 99.


TUESDAY - AUGUST 17, 2021 - POWER NATION BETA 3 - Chest, Back, and Triceps

Who's Got Your Back was scheduled, but I've done that one so many times, and it's an hour, so I decided to do this shorter routine, which I've only done twice before. I beat my numbers on all twelve moves from last time, so I was feeling good.

Start Time: 8:50 pm; Workout Time: 33 minutes; Calories Burned: 203; Avg Heart Rate: 98.


WEDNESDAY - AUGUST 18, 2021 - POWER NATION BETA 3 - Flash Card Cardio

My balance was bad today. I kept falling back on my heels during some moves and it was really throwing me off. On the rest I did what I could.

Start Time: 8:45 pm; Workout Time: 54 minutes; Calories Burned: 333; Avg Heart Rate: 99.


THURSDAY - AUGUST 19, 2021 - POWER NATION BETA 3 - Shoulders and Biceps

Same idea as Tuesday. The hour long Shoulders and Arms Recharge was scheduled for today, but I've done it a ton of times. I opted for the 30 minute Shoulders and Biceps. Only 12 moves, but it's effective. On the Strip Set, I started with 30's and was able to get all eight reps in. Sometimes I can't.

Start Time: 8:45 pm; Workout Time: 30 minutes; Calories Burned: 218; Avg Heart Rate: 105.


FRIDAY - AUGUST 20, 2021 - POWER NATION BETA 3 - Attack and Defend

I don't get the full benefit of this workout because I'm constantly stumbling, and I can't go full blast. Otherwise, I think I'd really love it. I got though it today, but felt frustrated.

Start Time: 8:40 pm; Workout Time: 48 minutes; Calories Burned: 318; Avg Heart Rate: 102.


SATURDAY - AUGUST 21, 2021 - POWER NATION BETA 3 - Top to Bottom

I did this instead of yoga. I wasn't feeling real well today, with a bit of an upset stomach. I finally got around to doing this. I felt better once I had my workout clothes on, and the workout went really well. I was able to stretch more than usual, and it was very relaxing,

Start Time: 7:20 pm; Workoit Time: 39 minutes; Calories Burned: 192; Avg Heart Rate: 93.


SUNDAY - AUGUST 22, 2021 - POWER NATION BETA 3 - Crunch Town

I almost considered skipping this again, as I did last week mut didn't want it to become an OK habit. Thw workout went as usual, which was pretty good.

Start Time: 10:10 pm; Workout Time: 25 minutes; Calories Burned: 101; Avg Heart Rate: 89.


SUNDAY WEIGH IN

Weight: 142.2 (-1.0 lb)
Body Fat: 9/3% (-0.4%)

I'm seeing my doctor on Wednesday for my Diabetes. Need to find out about the weight loss.


THOUGHTS FOR THE WEEK

I changed some of the scheduled workouts to shorter ones, but still got in pretty good workouts. I'm 12 weeks into what I thought was a 13 week Beta 3 round, and I'm starting to get worn down. That's typical for me the last few years. Then I found out later in the day, he's added five more weeks to the schedule. I'm not sure what I'm going to do after next week. 

WEEK OF 08/09/2021 - POWER NATION BETA 3 - WEEK 11

MONDAY - AUGUST 9, 2021 - POWER NATION BETA 3 - Heart, Lungs, Legs

This isn't a bad workout, but there are a few things I have to modify. Overall, I did OK. I didn't kill myself, but didn't dog it either. 'm almost afraid to go all out for some reason.

Start Time: 8:45 pm; Workout Time: 61 minutes; Calories Burned: 411; Avg Heart Rate: 102. 


TUESDAY - AUGUST 10, 2021 - POWER NATION BETA 3 - Chest and Back Round Robin

I was trying to fix some much needed things around the house and didn't think there was anyway I was going to have the timeor energy to get this one done, but around 8pm I just did it. A good workout. I used some seated weighted back moves as on of my back options and I worked out OK. I only used 30's on those. Probably could have gone higher, but I was feeling a bit timid.

Start Time: 7:55 pm; Workout Time: 64 minutes; Calories Burned: 528; Avg Heart Rate: 111.


WEDNESDAY - AUGUST 11, 2021 - POWER NATION BETA 3 - Drop, Pulse, and Hold

I wasn't really looking forward to this one. It's not incredibly hard, other than some balance issues, but it's tedious and incredibly too long. I got it done though. I didn't go too deep on a lot of the moves, and I didn't hold things as much as they did.

Start Time: 8:15 pm; Workout Time: 66 minutes; Calories Burned: 466; Avg Heart Rate: 104.


THURSDAY - AUGUST 12, 2021 - POWER NATION BETA 3 - Push

I was feeling a bit better because I finally got my bathroom shower fixed. It's been a while since I've been able to take a long, warm, relaxing shower, I'd tried fixing things myself, but that didn't go well. I took ome of those showers when I got home, took a long nap, then got into the workout late. I was actually feeling a bit strong, and knocked out a few more reps than last time on a few of the moves. I wouldn't say my form or range of motion were picture perfect, but it usually never is, and it's not that bad.

Start Time: 9:45 pm; Workout Time: 54 minutes; Calories Burned: 406; Avg Heart Rate: 108.


FRIDAY - AUGUST 13, 2021 - POWER NATION BETA 3 - Pure Stretch

I played golf in the morning. I was looking forward to this workout, but was really tired and kept putting it off. I finally got to it late, but really wasn't into it because I was so tired. When we got to the hamstring stretches, I pulled out my foam roller instead because my lower back was abit sore and we do hamstring stretches several times a week during cool downs. I ended up dozing off during the foam rolling and woke up just as they were finishing up. Rather that going back and doing what I missed, I just called it a day.

Start Time: 10:20 pm; Workout Time: 56 minutes; Calories Burned: 190; Avg Heart Rate: 86.


SATURDAY - AUGUST 14, 2021 - POWER NATION BETA 3 - Primal Flow

Saturday's have usually been yoga days on the schedule, and I'd been doing a stretch routine instead, but he threw this one in there. It's not my favorite routine, and I was not looking forward to it. Again, I started late, really wasn't into it, and half assed it.

Start Time: 9:15 pm; Workout Time: 46 minutes; Calories Burned: 261; Avg Heart Rate: 96.


SUNDAY - AUGUST 15, 2021 - POWER NATION BETA 3 - Rest

I was supposed to do Crunch Town, which I usually do late on Sundays. However, I was feeling a little bit hot, took a late shower to feel a bit better, then realized I was exhausted, and went to bed about 9pm. This is the first scheduled workout I missed in I can't tell you when (maybe years), but I have no regrets. 


SUNDAY WEIGH IN

Weight: 143.2 (+0.2 lbs)
Body Fat: 9.7% (+0.1%)

A little gain, which is a bit encouraging.


THOUGHTS FOR THE WEEK

This seemed to be one of the tougher weeks in recent memory. I got through most of the routines OK, but tired near the end of the week. The diabetes routine is starting to wear on me, but I'm trying to stick with it in by being militant in watching my carbs and sugar intake. I have a doctor's appointment in 10 days and should have blood work done shortly after that to see where I'm at. Hopefully, it's good.

WEEK OF 08/02/2021 - POWER NATION BETA 3 - WEEK 10

MONDAY - AUGUST 2, 2021 - POWER NATION BETA 3 - Plyo 30/15

Not even close to a good workout. I couldn't get my feet off the floor at all, which was depressing and led to me being not motivated to put much effort into it. I was pretty much just going through the motions. As I mentioned several times before, there is way too much talking between moves, which takes away any momentum you might have.This just added to my funk.

Start Time: 8:20 pm; Workout Time: 58 minutes; Calories Burned: 307; Avg Heart Rate: 95.


TUESDAY - AUGUST 3, 2021 - POWER NATION BETA 3 - Triple Trouble Challenge

I remember when I used to dread P90X Chest and Back. Now this one is one of my favorite Power Nation workouts. I like the cast, which helps. Bobby and Sean are jyst laid back and get the job done. I did 30 pushups and 6 pullups. I did 8 pullups last time, but I kept coming off the bar. Today I didn't come off the bar until the last two sets (Closed Grip), and that was because my grip was weak.

Start Time: 8:10 pm; Workout Time: 63 minutes; Calories Burned: 389; Avg Heart Rate: 101.


WEDNESDAY - AUGUST 4, 2021 - POWER NATION BETA 3 - Flash Card Cardio

We do this one a lot, but I don't mind, because I kind of like it. I modify on the Jacks an Twister. Today I actually was able to get my feet off the floor a bit on the second set of Jump Shots and the Shuffle Jumps, so it is possible. Something to work on. May I can get some explosiveness back.

Start Time: 7:30 pm; Workout Time: 54 minutes; Calories Burned: 311; Avg Heart Rate: 104.


THURSDAY - AUGUST 5, 2021 - POWER NATION BETA 3 - Arms and Abs

This is another one of my favorites. Bobby Stephenson is in it again, so maybe that is a reason. Or maybe it's because it's just basic, but effective  moves in under 50 minutes. I matched my numbers from last time, and even slightly increased the reps on a few moves. I had a lot of diabetic nerve pain throughout the day, came home and took a long nap, which helped a bit, then got into the workout, where I felt pretty good. I'm still working through all this.

Start Time: 9:30 pm; Workout Time: 49 minutes; Calories Burned: 299; Avg Heart Rate: 104.


FRIDAY - AUGUST 6, 2021 - POWER NATION BETA 3 - Kickin' and Punchin' (with Alice)

Good workout. I worked up a bit of a sweat. I don't mind that it's short. Sometimes you need days like that to enjoy and recover a bit.

Start Time: 10:30 pm; Workout Time: 39 minutes; Calories Burned: 118; Avg Heart Rate: 97.


SATURDAY - AUGUST 7, 2021 - POWER NATION BETA 3 - Top to Bottom

For now, I'm doing this instead of yoga, It's actually relaxing, unlike Yoga most of the time, and I've been having problems with my balance on a lot of the yoga moves.

Start Time:8:00 pm; Workout Time: 39 minutes; Calories Burned: 149; Avg Heart Rate: 95.


SUNDAY - AUGUST 8, 2021 - POWER NATION BETA 3 - Crunch Town

As many times as I've done this one, I still feel it.

Start Time: 9:50 pm; Workout Time: 24 minutes; Calories Burned: 110; Avg Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 143.0 (-0.8 lbs)
Body Fat: 9.6%  (-0.5%)

I don't need to be losing anymore weight. Doctor said he's not concerned because it could be the meds. I just don't want to eat anymore because it's becoming a chore just figuring out what I can eat.


THOUGHTS FOR THE WEEK

I still don't know what's going on with my body and that's a bit unsettling. I never feel really good.