WEEK OF 12/26/2022 - THE POWER OF 4 - ROUND 3 - WEEK 13

MONDAY - DECEMBER 26, 2022 - THE POWER OF 4 - Cardio 24

This is the last week of the round. I've tried to create a bit of a recovery week. I'll be doing Cardio 24 three times, and each of the three yoga workouts one each. I spent a lot of today shoveling snow. I think this is the most snow I've ever received since I moved into my house 17 years ago. The snow was so high, the snowblower was pretty much worthless. I went through three separate shoveling seesions today, and still have a third of the driveway to go, which I'll tackle tomorrow. The workout went well. I think one of the reasons was because I'd done so much shoveling and my adrenaline was going.

Start Time: 7:35 pm; Workout Time: 26 minutes; Calories Burned: 185; Avg Heart Rate: 109.


TUESDAY - DECEMBER 27, 2022 - THE POWER OF 4 - Don't Skip Yoga

I spent about 5 hours shoveling today, being smart, and spreading it out throughout the day. I did finish. I'm thinking there is no way I could have done that without my workouts. Today's yoga session was less than stellar. Again, the footwear and balance was an issue, plus I was a bit tired. I rushed some of the poses because I couldn't hold them. There were a lot of ugly moments, but not all. I did what I could.

Start Time: 6:35 pm; Workout Time: 67 minutes; Calories Burned: 485; Avg Heart Rate: 108.


WEDNESDAY - DECEMBER 28, 2022 - THE POWER OF 4 - Cardio 24

Not much to say. It went well. I did the burpees at the end. Got five in.

Start Time: 9:25 pm; Workout Time: 26 minutes; Calories Burned: 177; Avg Heart Rate: 102.


THURSDAY - DECEMBER 29, 2022 - THE POWER OF 4 - Power and Strength Yoga

I had Morning Yoga scheduled for today and Power and Strength scheduled for Saturday to finish out the 90 day round, but I did Power and Strength today, just to get it over with. I much prefer Morning Yoga and would prefer to finish off the round with that. Today, I tried putting my neuropathy socks on over my workout socks. The neuropathy socks have rubber nodules on the bottom of them to give me a better grip on the mat, without gripping too much, which is a problem with wearing workout shoes. Wearing these socks alone, or the workout socks alone causes them to twist and slip off, but putting one on top of the other prevented that from happening, so it seemed to work. The problem today was that me balance was off, and getting into all those poses, especially going from the floor up into Warrior One, was extremely difficult. I even sat through one move in the "ladder" section, which I also did last time,  

Start Time: 7:10 pm; Workout Time: 66 minutes; Calories Burned: 273; Avg Heart Rate: 97.


FRIDAY - DECEMBER 30, 2022 - THE POWER OF 4 - Cardio 24

I felt pretty good today, and went at a pace better than usual. 

Start Time: 8:20 pm; Workout Time: 26 minutes; Calories Burned: 182; Avg Heart Rate: 105.


SATURDAY - DECEMBER 31, 2022 - THE POWER OF 4 - Morning Yoga

Last workout of the round, and it went well. I was relaxed. When I started the round, I don't think I'd planned to finish on the last day of the year, but it was nice symbolically.
 
Start Time: 6:55 pm; Workout Time: 37 minutes; Calories Burned: 168; Avg Heart Rate: 94.


SUNDAY - JANUARY 1, 2023 - Rest


SUNDAY WEIGH IN

Weight: 153.4 (-1.4 lbs)
Body Fat: 11.7% (-0.9%)


THOUGHTS FOR THE WEEK

I hadn't been sure on how or when to schedule a "recovery week", but it seemed to work well. Using Cardio 24 three times wasn't an issue, and neither were the three yoga workouts.

THOUGHTS FOR THE ROUND

Overall, I gained 2.8 pounds and lost 0.1% body fat, so there wasn't any significant changes there. That's not the point anymore, as I had lost a ton of weight when I got sick, and needed to put some back on. For the calendar year, I added 15pounds and over 3% body fat. People tell me I look good, and not as sickly as a year and a half ago. I'm thinking the workouts helped with that too. I loved the way I had set up the schedule with the three week rotations. Nothing I'd really change there. I'm glad I added Body Scan Meditation as one of my Sunday workouts. I did wear down a bit at the end, but nothing major. It could have been mostly mental, and the same thin happened in recent rounds with other programs. Overall, I think I gained a bit of strength. I still can't do a regular pullup anymore, but I don't know what the cause is. It could be my medical condition, because my hands are weak. It could be just that I'm getting older, but I don't think that's it. It could just be that I haven't done them in a long time. There are still other things I can't do, mostly plyo related, because of my condition and balance, but I was able to modify a bit to get through things. In the end I was pleased with the round, and will do it again. I'm going to take a few weeks off and go again. 

WEEK OF 12/19/2022 - THE POWER OF 4 - ROUND 3 - WEEK 12

MONDAY - DECEMBER 19, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I went a bit faster than they did and finished about 6 exercises ahead of them. I did the same number of reps as last time. I'm still not going too deep on the pushups on the medicine balls, especially on the Military's. My elbows don't seem to want to go straight back and scrape my sides. During the rotation, I'm also doing a set of pushups on an upside down Bosu Ball with my feet elevated. I can't get too low on those either, because it's very unstable, but I think that is the point. It's supposed to be hard, and a challenge. Definitely something different. 

Start Time: 8:20 pm; Workout Time: 57 minutes; Calories Burned: 356; Avg Heart Rate: 106.


TUESDAY - DECEMBER 20, 2022 - THE POWER OF 4 - Plyo 30-15

As with last week, my feet were feeling swollen, and my balance was off. It especially got bad when I tried going too quickly. I did try and go a bit deeper on some of the moves during the 15 second part to compensate for not going faster. 

Start Time: 6:50 pm; Workout Time: 43 minutes; Calories Burned: 253; Avg Heart Rate: 98.


WEDNESDAY - DECEMBER 21, 2022 - THE POWER OF 4 - Arms and Abs

I was feeling a bit weak going into it, so I decided to not push myself too hard. I've been doing the Bicep Curls (instead of Heavy Curls) during the warmup, because I'm too fried after the preceeding move in the middle of the workout. Last time I did 10 reps with 25 lbs. Today I did 6 reps with 30 lbs. If I hadn't been feeling tired I probably would have pushed to get a couple more in. I've done that many on the side, just to see where I was. On one of the bicep moves I even did less reps than usual, and on a lot of the other ones my form got bad. I did go faster than they did, finishing about 5 or 6 minutes before they did, but I'm not sure that was a good idea. Overall, the workout was a bit disjointed, but not an overall failure.

Start Time: 8:45 pm; Workout Time: 42 minutes; Calories Burned: 237; Avg Heart Rate: 104.


THURSDAY - DECEMBER 22, 2022 - THE POWER OF 4 - Pure Stretch

I've been more flexible at times, but today was good. I feel a bit relaxed afterwards.

Start Time: 8:30 pm; Workout Time: 48 minutes; Calories Burned: 188; Avg Heart Rate: 87.


FRIDAY - DECEMBER 23, 2022 - THE POWER OF 4 - Head To Toe

We are having a major blizzard with very cold temperatures. The cold was seeping into my bones, so I was a bit stiff going into this. It wasn't a great workout by any means, but I did it. The burpees at the end were ugly as usual.

Start Time: 7:00 pm; Workout Time: 56 minutes; Calories Burned: 340; Avg Heart Rate: 102.


SATURDAY - DECEMBER 24, 2022 - THE POWER OF 4 - Kicking and Punching

I did the workout in thick socks put over my athletic socks. I'm not sure why I did that, but I did. As usual, my feet started tiring about a third of the way in. My balance wasn't too good, and my range of motion was poor because of that. In general, I like the workout, however,

Start Time: 8:20 pm; Workout Time: 69 minutes; Calories Burned: 399; Avg Heart Rate: 97.


SUNDAY - DECEMBER 25, 2022 - THE POWER OF 4 - Body Scan Meditation

My favorite workout for Christmas. I'm a bit stressed because we are snowed in. Can't even plow out my driveway, so I can't visit my family. Christmas and Birthdays are big things for me, so to not be able to do it is a bit depressing. The workout helped a bit with that.

Start Time: 5:50 pm; Workout Time: 24 minutes; Calories Burned: 60; Avg Heart Rate: 81.


SUNDAY WEIGH IN

Weight: 154.8 (+0.4 lbs)
Body Fat: 12.6% (+0.3%)


THOUGHTS FOR THE WEEK

I wasn't feeling real strong this week. I'm twelve weeks into this thing and haven't missed a day, so maybe it's wearing on me a bit. One week to go.

WEEK OF 12/12/2022 - THE POWER OF 4 - ROUND 3 - WEEK 11

MONDAY - DECEMBER 12, 2022 - THE POWER OF 4 - Push

I didn't really feel like doing it, but got it done. It's one of my favorites, anyways, and it's shorter than most of the other workouts. I did pretty good. I felt stronger than usual. I really felt that on the Hail Caesar's. I also did more reps than last time on a lot of the moves.

Start Time: 8:00 pm; Workout Time: 47 minutes; Calories Burned: 343; Avg Heart Rate: 118.


TUESDAY - DECEMBER 13, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

I normally don't like this one and don't do well at it. Today I took it head on, one move at a time, with a good attitude, and it wasn't that bad. Probably the best I've ever done with it, which seems to be a reoccurring theme lately.

Start Time: 7:40 pm; Workout Time: 58 minutes; Calories Burned: 246; Avg Heart Rate: 102.


WEDNESDAY - DECEMBER 14, 2022 - THE POWER OF 4 - Who's Got Your Back

Once again, I didn't feel like doing it, but knew I would, so I got it done. I wasn't feeling my strongest, so I didn't increase my weights or reps until the last two moves, and those were a bit ugly. I was really struggling with the bent over heavier weighted moves. I was using 30's, but my hands were tiring a bit and they were hard to hold once I got to eight reps or so. As usual, I did Band Pulldowns (20 reps) instead of regular pullups, which seem to be a thing of the past for me now. It was just one of those days where you just show up and do what you can, and that's what I did.

Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 318; Avg Heart Rate: 109.


THURSDAY - DECEMBER 15, 2022 - THE POWER OF 4 - Morning Yoga

Not really great. My mind was racing with negative bullshit from work today, so the whole premise of this being relaxing was somewhat thrown out the window. Not sure what else to say.

Start Time: 6:25 pm; Workout Time: 37 minutes; Calories Burned: 151; Avg Heart Rate: 92.


FRIDAY - DECEMBER 16, 2022 - THE POWER OF 4 - Drop, Pulse, Hold

Got through it OK. Used a 15 lb weight on all the moves. I could probably go a bit lower on some of the moves, but my balance is bad and it throws me off.

Start Time: 8:40 pm; Workout Time: 72 minutes; Calories Burned: 417; Avg Heart Rate: 99.


SATURDAY - DECEMBER 17, 2022 - THE POWER OF 4 - Flash Cardio

Not a good workout. My feet were feeling swollen, I was feeling sluggish, and my balance was bad. I did more than just going through the motions, but it wasn't pretty,

Start Time: 6:25 pm; Workout Time: 48 minutes; Calories Burned: 259; Avg Heart Rate: 95.


SUNDAY - DECEMBER 18, 2022 - THE POWER OF 4 - Crunchtown

I wasn't concentrating too much on the moves, just kind of doing them. Could have been better.

Start Time: 10:00 pm; Workout Time: 21 minutes; Calories Burned: 64; Avg Heart Rate: 85.


SUNDAY WEIGH IN

Weigh: 154,6 (+1,8 lbs)
Body Fat: 12.3% (+0,2%)


THOUGHTS FOR THE WEEK

I didn't think I was doing exceptionally great, but I was increasing my weights or reps on a lot of the moves, so I guess it was OK. I'm starting to get burned out a bit. mostly because of work, so I'll try and overcome that. Only one more strength week to go in this round.

WEEK OF 12/05/2022 - THE POWER OF 4 - ROUND 3 - WEEK 10

MONDAY - DECEMBER 5, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I made a big change today. Instead of doing the 16 Band Pulldowns, which I'd always done, I did 8 Pullups with the pullup assist. I did tire a bit near the end. The Close Grips in the last round took me forever because I couldn't hold the bar. Taking my gloves off in the last set helped a bit. On the pushups, I stayed with the 32 per set, that I had been doing. A nice step for me today, because I went of of my comfort zone a bit.

Start Time: 6:50 pm; Workout Time: 70 minutes; Calories Burned: 467; Avg Heart Rate: 109.


TUESDAY - DECEMBER 6, 2022 - THE POWER OF 4 - Flash Card Plyo

Not much to say. I got through it. I tried to get some jumping in, thinking it really can't be that hard, and only in my mind, but my feet ankles, and legs weren't cooperating.

Start Time: 8:00 pm; Workout Time: 42 minutes; Calories Burned: 257; Avg Heart Rate: 100.


WEDNESDAY - DECEMBER 7, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

I really wasn't feeling it today, so I tried something a bit different. I've been seeing some YouTube videos recently about the use of resistance bands, so I decided to try them as something fresh. I started with a Beachbody Yellow Band, which I think is pretty tough, and I struggled a bit with the Bicep Curls. I then tried getting them over my head on Military Presses, but that wasn't going to happen. I eventually settled on the much easier Maroon bands for the shoulder exercises. They may have been too easy, but as usual when I use bands, I'm experimenting with which band to use, and how to actually use them. I gave up using them on tricep kickback moves and went back to weights. I still want to keep experimenting with them, because I'm intrigued as to what they can do, 

Start Time: 8:35 pm; Workout Time: 40 minutes; Calories Burned: 336; Avg Heart Rate: 112.


THURSDAY - DECEMBER 8, 2022 - THE POWER OF 4 - Don't Skip Yoga

I'm still frustrated because of footwear. I used the think socks I used last time, because I think they're my best option, but I still slide around a bit, especially trying to get up into Warrior 1. I'm also still having problems swinging my leg through, especially on my left side. I'm wondering if it's a health thing, or if it's simply because I'm slipping with my back foot. Today's workout was so-so. I wanted to do good, but felt I didn't.

Start Time: 8:00 pm; Workout Time: 67 minutes; Calories Burned: 398; Avg Heart Rate: 100.

FRIDAY - DECEMBER 9, 2022 - THE POWER OF 4 - Primal Flow

It seemed like I'd just done this one a few days ago, but it really had been three weeks. This is one of my best efforts on it. For some reason I was having problems getting into the reverse beast planks, but on all the other moves I was doing OK for what I was able to physically do. I did most of the burpees, and was even getting off my feet a slight bit near the end.

Start Time: 7:55 pm; Workout Time: 55 minutes; Calories Burned: 437; Avg Heart Rate: 110.


SATURDAY - DECEMBER 10, 2022 - THE POWER OF 4 - Attack and Defend

I got it done in the early afternoon. Used socks only, no shoes. It went pretty good. My balance was OK.

Start Time: 1:45 pm; Workout Time: 49 minutes; Calories Burned: 340; Avg Heart Rate: 102.

SUNDAY - DECEMBER 11, 2022 - THE POWER OF 4 - The Power of Core

This can be ridiculously hard for a core routine. Some of the moves have moving parts so they take forever. I don't get all the reps in on all of them.

Start Time: 9:40 pm; Workout Time: 23 minutes; Calories Burned: 85; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 152.6 (no change)
Body Fat: 12.1% (no change)


THOUGHTS FOR THE WEEK

The workouts went OK. I seemed to be increasing reps / weights on a few moves, and doing pretty good on the non-resistance workouts. I feel pretty good considering my health issues.

WEEK OF 11/28/2022 - THE POWER OF 4 - ROUND 3 - WEEK 9

MONDAY - NOVEMBER 28, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I did the same moves and numbers I did last time, but I felt a bit stronger than last time. The only move I was having problems with was the pushups on the Medicine Balls. I think i was trying to improve my form on them, and found I couldn't go too deep. Something to work on.

Start Time: 8:00 pm; Workout Time: 57 minutes; Calories Burned: 429; Avg Heart Rate: 112.


TUESDAY - NOVEMBER 29, 2022 - THE POWER OF 4 - Plyo 30/15

This might be the best I've ever done with this workout. I did the Plank Frogs all the way through, and on the next move, the Plank Lunges, I was able to bring one leg up to my hand, the bring the other one towards my opposite elbow, which is about all I'm going to be able to do. I did reverse plank kicks instead of the Mountain Squats, as usual. I even tried doing some Jumping Jacks during the warmup, but couldn't. My brain won't let me even start them. 

Start Time: 7:55 pm; Workout Time: 42 minutes; Calories Burned: 251; Avg Heart Rate: 100.


WEDNESDAY - NOVEMBER 30, 2022 - THE POWER OF 4 - Arms and Abs

I went a bit faster than they did on the video, just because I wanted to get it done. I did the Heavy (Bicep) Curls out of sequence because doing them right after the High and Tight Curls wears me out. I was able to get 10 reps in with 25's, where I usually really struggle to get in 8 reps.

Start Time: 7:40 pm; Workout Time: 42 minutes; Calories Burned: 295; Avg Heart Rate: 106.


THURSDAY - DECEMBER 1, 2022 - THE POWER OF 4 - Power and Strength Yoga

One of the problems I'm having with the yoga workouts is that I can't find proper footwear. I shouldn't be doing them in my bare feet. Today I went back to using my thick Christmas socks, and they seem to work better than anything else I'd been trying. They're slipping a bit, but not sliding off, and they do have a bit of grip on the bottom to hold the mat, but no so much that they grab when I'm trying to move. I was able to get more done today than usual. I did almost all of the "ladder" moves, only sitting through one repetitive left / right set (the Right Angle poses). Sitting through that set was actually a good break for me. It let me relax, regroup, and watch them a bit. Not perfect today, but it was promising. 

Start Time: 5:20 pm; Workout Time: 66 minutes; Calories Burned: 292; Avg Heart Rate: 100.


FRIDAY - DECEMBER 2, 2022 - THE POWER OF 4 - Head To Toe

Not my favorite workout. I did a little bit more than just going through the motions, but I wasn't going all out either.

Start Time: 9:30 pm; Workout Time: 56 minutes; Calories Burned: 380; Avg Heart Rate: 105.


SATURDAY - DECEMBER 3, 2022 - THE POWER OF 4 - Kicking and Punching

I was tiring mid way through. I like the workout, but it is long.

Start Time: 8:15 pm; Workout Time: 68 minutes; Calories Burned: 480; Avg Heart Rate: 105.


SUNDAY - DECEMBER 4, 2022 - THE POWER OF 4 - Body Scan Meditation

I really like this one. Sometimes my mind is racing on other things when it shouldn't be, but overall, it's relaxing. 

Start Time: 7:55 pm; Workout Time: 24 minutes; Calories Burned: 53; Avg Heart Rate: 79.


SUNDAY WEIGN IN

Weight: 152.6 (-2.0 lbs)
Body Fat: 12.1% (+0.1%)


THOUGHTS FOR THE WEEK

I got through the workouts OK. I seem to be feeling a bit stronger. Last night I picked up a 30 lb weights and was able to curl 8 reps with the right arm, with relatively no problem. Then I did 7 reps with the left arm, which really surprised me, because that arm is usually a lot weaker, or so I thought. OK on the weight drop, even though it's not a main concern right now.

WEEK OF 11/21/2022 - THE POWER OF 4 - ROUND 3 - WEEK 8

MONDAY - NOVEMBER 21, 2022 - THE POWER OF 4 - Push

I usually do Ok with this one, and today was no exception. I increased my reps from last time on a lot of moves.

Start Time: 7:40 pm; Workout Time: 47 minutes; Calories Burned: 412; Avg Heart Rate: 115.

TUESDAY - NOVEMBER 22, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

This one is tough for me. I can't really get off the floor anymore and my balance is generally terrible. Today, my feet just weren't moving. My ankles were weak and not reacting. I was totally disinterested and just went through the motions. Poor effort.

Start Time: 6:45 pm; Workout Time: 58 minutes; Calories Burned: 347; Avg Heart Rate: 98.


WEDNESDAY - NOVEMBER 23, 2022 - THE POWER OF 4 - Who's Got Your Back

I increased my Band Pulldowns (done instead of instead of Pullups) from 16 to 20. I used 30's on most of the bent over back moves. I do them seated, so as not to hurt my lower back. I used 15's on the seated upper back/shoulder moves. All seemed to go OK. I'd consider it a really good workout.

Start Time: 9:10 pm; Workout Time: 55 minutes; Calories Burned: 426; Avg Heart Rate: 109.


THURSDAY - NOVEMBER 24, 2022 - THE POWER OF 4 - Pure Stretch

Today is Thanksgiving. I'm thankful for a lot of things, but I was thinking the other day that I'm thankful I can can still do most of these workouts. I have some health issues that have come upon me the last two years, but I've always had the attitude that there are tons of people in worse situations than me. I always like stretch workouts. Today's went by very quickly. I wasn't as flexible as I am sometimes, but it still went well.

Start Time: 9:40 pm; Workout Time: 48 minutes; Calories Burned: 252; Avg Heart Rate: 94.

FRIDAY - NOVEMBER 25, 2022 - THE POWER OF 4 - Drop, Pulse, Hold

I wasn't felling too great, but I sucked it up and got it done. Not my best effort by any means, but I didn't dog it, either. 

Start Time: 5:20 pm; Workout Time: 72 minutes; Calories Burned: 540; Avg Heart Rate: 111.


SATURDAY - NOVEMBER 26, 2022 - THE POWER OF 4 - Flash Cardio

I felt OK going into it, but my feet don't always cooperate. The simple fact is that I can't move my feet real fast and I can't jump off my ankles. There are a lot of moves I have to modify, but that's what I do.

Start Time: 7:25 pm; Workout Time: 48 minutes; Calories Burned: 310; Avg Heart Rate: 102.


SUNDAY - NOVEMBER 27, 2022 - THE POWER OF 4 - Crunch Town

Pretty good. I felt it in my abs a bit. I'm still not coming all the way up on a few moves, as I'm afraid of straining my lower back.

Start Time: 9:00 pm; Workout Time: 21 minutes; Calories Burned: 106; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 154.6 (+3.0 lbs)
Body Fat: 12.0% (+0.2%)

I ate a lot of regular ice cram this week. First time in a long time. This probably had something to do with the gain.


THOUGHTS FOR THE WEEK

Not too many thoughts. The workouts went OK. I am starting to get a bit tired, but it's not too bad.

WEEK OF 11/14/2022 - THE POWER OF 4 - ROUND 3 - WEEK 7

MONDAY - NOVEMBER 14, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I like this workout, but probably wouldn't so much if I had to do actual pullups. Because of health and strength issues (a form of neuropathy in my hands and feet), I can't do real pullups anymore. I do Band Pulldowns instead. I wrap the band around a pullup bar, sit directly underneath it, and pull down on the bands. I make sure I'm activating my back muscles when I do so. I can feel them working and there are some results there. I do 16 each set. On the pushups, I increased my reps from 30 last time to 32 this time on each set. I am going roughly the same depth as Tony does when he's doing them fast, so I'm not dogging them. However, I noticed Bobby Stevenson goes lower and slower, with less reps,so I might try that sometime. Right now I get sore in my shoulders and not so much in my chest. Going lower might change that. On the bands, I might try using a heavier band next time to see what happens. I'm just nervous I might pull down the pullup bar if the band is too stiff.

Start Time: 7:35 pm; Workout Time: 70 minutes; Calories Burned: 410; Avg Heart Rate: 97.


TUESDAY - NOVEMBER 15, 2022 - THE POWER OF 4 - Flash Card Plyo

Nothing exciting. I did what I could.

Start Time: 7:50 pm; Workout Time: 43 minutes; Calories Burned: 257; Avg Heart Rate: 101.


WEDNESDAY - NOVEMBER 16, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

Pretty good. I surprised myself a bit. I was able to do a few more reps than last time on the first two moves, the Military Shoulders Presses and the Bicep Curls, so I decided to test myself during the rest of the workout. I either increased my weights or my reps from last time on a lot of moves. Encouraging.

Start Time: 8:00 pm; Workout Time: 40 minutes; Calories Burned: 362; Avg Heart Rate: 119.

THURSDAY - NOVEMBER 17, 2022 - THE POWER OF 4 - Don't Skip Yoga

I still don't know what to wear on my feet. I tried a lot of different combinations during the first 30 minutes of the workout, so I missed doing a lot of the moves. Eventually I decided to go back to doing in in just my athletic socks. The slip and twist a bit, but any shoe I wear grabs the mat when I'm trying to move, and makes things almost impossible. I also went from the plyo type mat I usually use for everything to a traditional yoga mat I bought a few years ago, but never really used too much. I think the socks and that mat are going to be the best combo moving forward. I had my shoes on during the "meathead" portion, so that limited me a bit, plus my legs were super tired, and it was hard for me to hold other poses like half moon. Not a good workout, but maybe I learned something useful for the future. 

Start Time: 7:40 pm; Workout Time: 67 minutes; Calories Burned: 395; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 18, 2022 - THE POWER OF 4 - Primal Flow

This isn't one of my favorites, so it's tough to get motivated and stay motivated throughout the workout. Today was pretty much that. I got it done. It could have been better, could have been worse. I at least tried most of the burpee moves, but they were slow. A lot of the other moves I'm just uncoordinated on, but I try.

Start Time: 8:45 pm; Workout Time: 55 minutes; Calories Burned: 400; Avg Heart Rate: 105.


SATURDAY - NOVEMBER 19, 2022 - THE POWER OF 4 - Attack and Defend

We are having record snowfalls here in the Buffalo NY area. Most of it is falling overnight, any my town isn't even getting the worst of it. Yesterday, I was able to snow blow the driveway. Today I got halfway through and one of the tires came loose from the rim, making the snow blower pretty much useless. I went out later and shoveled a bit, at least enough to get my car out on Monday. It was really tough, tiring, and frustrating because my balance is bad and throwing heavy snow was pulling me off balance. I had to take a long rest when I got done and got the workout in really late. I'm just lucky it was one of my favorite workouts and wasn't too exhausting. I did OK at it. Just before I started the workout I looked out the window and saw it snowing heavily again. Don't know what I'm going to do tomorrow.  

Start Time: 9:50 pm; Workout Time: 48 minutes; Calories Burned: 230; Avg Heart Rate: 97.


SUNDAY - NOVEMBER 20, 2022 - THE POWER OF 4 - The Power Of Core

I got all the reps in, except for the two Plank Toe Tapper moves, where I got in 10 each. My form wasn't perfect on most of the moves. On the moves where I pretty much do a sit up, I don't come down all the way, or I roll up. Doing a sit-up move without any momentum has a tendency to hurt my back, and I don't want to push it. 

Start Time: 9:40 pm; Workout Time: 23 minutes; Calories Burned: 134; Avg Heart Rate: 100.

SUNDAY WEIGH IN

Weight: 151.6 (-1.8 lbs)
Body Fat: 11.8% (-0.4%)


THOUGHTS FOR THE WEEK

Nothing exceptional this week. I got through the workouts, some better than others. The snow removal at the end of the week took a toll on me, both physically and mentally. In the past, I would just push through it, but with my health issues, it wore on me. There are things that I simply have problems doing.

WEEK OF 11/07/2022 - THE POWER OF 4 - ROUND 3 - WEEK 6

MONDAY - NOVEMBER 7, 2022 - THE POWER OF 4 - Chest and Back Round Robin

This went well. My rotation was Pushups on Power Stands (32), Band Pulldowns (16), Pushups on Medicine Balls (24), Seated Weighted (30 lbs) Bent Over Rows (12), Decline Pushups (feet on a workout bench) on an upside down Bosu Ball (16), and Pullups with the Pullup Assist (8). I'd increased the Stand Pushups from 24 last time to 32 this time, and the Ball Pushups from 20 to 24. I'd also done a few less Bosu pushups last time. I didn't get too low on the Ball or Bosu pushups, but did what I could. I was really tired when done, and can already feel it in my shoulders.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 570; Avg Heart Rate: 123.


TUESDAY - NOVEMBER 8, 2022 - THE POWER OF 4 - Plyo 30/15

My balance was really bad, so this was a tough workout for me today. I can't say I pushed myself however. I could have made up for it by going lower in my squats, but I didn't do that.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 226; Avg Heart Rate: 102.


WEDNESDAY - NOVEMBER 9, 2022 - THE POWER OF 4 - Arms and Abs

I got in the same reps with the same weights as last time, but I was feeling really weak at times, so my form was suffering a bit. I noticed I was swinging the weights a bit here and there. I'm not going to beat myself up over it. My effort was there.

Start Time: 8:15 pm; Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 108.


THURSDAY - NOVEMBER 10, 2022 - THE POWER OF 4 - Power and Strength Yoga

Not a good one. I  just bought some so-called Yoga shoes off of Amazon because it's a constant battle to find some footwear that works. These sucked. There was too much grip on them, making it difficult to move around on the mat. It would have been very easy to pull a muscle because of the sticking. It was like wearing my athletic shoes. Waste of money. Also, Tony needs to realize there is more to Yoga than vinyasas into poses. The fact that I couldn't do most of the moves, partly because of my footwear, partly because of my bad balance in that footwear, just made it worse. Nothing relaxing about this workout whatsoever.

Start Time: 8:15 pm; Workout Time: 66 minutes; Calories Burned: 378; Avg Heart Rate: 97.


FRIDAY - NOVEMBER 11, 2022 - THE POWER OF 4 - Head To Toe

I didn't get to bed until about 12:30 last night and it caught up to me. I was sluggish and feeling a bit indifferent during the workout, so my effort was poor. I didn't feel like doing the Mountain Squats because I don't like them, so I did Bridge Kicks instead. I did get the 10 Bear Crawl Burpees in at the end, but they were slow and ugly.

Start Time: 9:35 pm; Workout Time: 56 minutes; Calories Burned: 352; Avg Heart Rate: 101.


SATURDAY - NOVEMBER 12, 2022 - THE POWER OF 4 - Kicking and Punching

I slept most of the day. I wasn't feeling really bad, but I guess I just needed it. The workout went OK. My feet got really tired about half way through, but I finished it up. My balance was OK, and I think I got most of the reps in, except for some of those really fast punches. I did front kicks instead of the sprawls, and that seemed to work OK.

 
Start Time: 7:30 pm; Workout Time: 69 minutes; Calories Burned: 456; Avg Heart Rate: 102.


SUNDAY - NOVEMBER 13, 2022 - THE POWER OF 4 - Body Scan Meditation

Wish I could say this was totally relaxing. It was to an extent, but my mind was wandering a bit, so I didn't get the full benefit. Maybe it was because I started it so late in the day and knew I needed to get it over with. Feeling a bit rushed?

 
Start Time: 8:55 pm; Workout Time: 24 minutes; Calories Burned: 46; Avg Heart Rate: 77.


SUNDAY WEIGH IN

Weight: 153.4 (+1.0 lb)
Body Fat: 12.2% (+0.2%)


THOUGHTS FOR THE WEEK

I started the week out strong, then kind of petered out the last half. 

WEEK OF 10/31/2022 - THE POWER OF 4 - ROUND 3 - WEEK 5

MONDAY - OCTOBER 31, 2022 - THE POWER OF 4 - Push

I increased my reps on quite a few moves, but didn't increase any of the weights. With my loss of strength over the last two years, I'm still afraid of hurting myself. Overall, it was a very good workout.

Start Time: 7:30 pm; Workout Time: 47 minutes; Calories Burned: 430; Avg Heart Rate: 117.


TUESDAY - NOVEMBER 1, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

Ugh! I don't like this workout to begin with. I came in with a bad attitude and followed it up with a poor effort.. My feet were swollen and heavy, so I couldn't do too much, not that I would have. Move on.

Start Time: 7:45 pm; Workout Time: 58 minutes; Calories Burned: 348; Avg Heart Rate: 98.


WEDNESDAY - NOVEMBER 2, 2022 - THE POWER OF 4 - Who's Got Your Back?

A solid workout. Same weights. Same number of reps, but it just felt good.

Start Time: 6:40 pm; Workout Time: 55 minutes; Calories Burned: 471; Avg Heart Rate: 113.

THURSDAY - NOVEMBER 3, 2022 - THE POWER OF 4 - Morning Yoga

This felt really good, the way yoga should be. I was relaxed. My balance was OK. It seems to be getting a bit better. The only down side was that I still can't find the perfect footwear. Today I wore athletic socks and they tend to slide off when I'm doing downward dog. 

Start Time: 9:20 pm; Workout Time: 37 minutes; Calories Burned: 151; Avg Heart Rate: 89.


FRIDAY - NOVEMBER 4, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold

Another good one. On the one legged balance moves I have to hold onto a chair, but I'm able to go lower, so it's not a total loss. I used a 15 lb weight on all the moves (but one). I never used a weight on the Lean Backs, and didn't on the first round, but tried it on the second round, and it actually made the move easier.

Start Time: 7:40 pm; Workout Time: 72 minutes; Calories Burned: 536; Avg Heart Rate: 108..


SATURDAY - NOVEMBER 5, 2022 - THE POWER OF 4 - Flash Card-io

Not so great today. My feet were swollen and me legs were feeling heavy, so I wasn't getting around so well. But I got it in.

Start Time: 8:20 pm; Workout Time: 48 minutes; Calories Burned: 308; Avg Heart Rate: 100.


SUNDAY - NOVEMBER 6, 2022 - THE POWER OF 4 - Body Scan Meditation

I've added this in to the schedule, doing it every third Sunday instead of an ab workout. Very, very relaxing, and very important.

Start Time: 8:55 pm; Workout Time: 24 minutes; Calories Burned: 46; Avg Heart Rate: 75


SUNDAY WEIGH IN

Weight: 152.4 (+1.0 lbs)
Body Fat: 12.0% (+0.5%)

Not sure where the body fat increase came from, but the weight increase is OK.


THOUGHTS FOR THE WEEK

I seem to be doing OK overall, increasing my reps here and there. I'm not feeling too beat up yet.

WEEK OF 10/24/2022 - THE POWER OF 4 - ROUND 3 - WEEK 4

MONDAY - OCTOBER 24, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I guess I'm not going to use a recovery week every 4 weeks like P90X. I couldn't really put one together without repeating a bunch of workouts. So I'm going to repeat the previous three weeks, which worked out very well. I had along stressful day and got home later than usual. I'd thought about skipping the workout, but don't like doing that, so I got into it shortly after getting home. This is a long workout timewise, but I like it, and there is a lot of resting in it. I did 30 pushups in each set and 16 Band Pulldowns. No real problems with either. I can't really do real pullups anymore, so I have been doing the Band Pulldowns instead. They do work well, but I might try the Pullup Assist at some point, just to see what happens.

Start Time: 7:40 pm; Workout Time: 70 minutes; Calories Burned: 470; Avg Heart Rate: 102.


TUESDAY - OCTOBER 25, 2022 - THE POWER OF 4 - Flash Card Plyo

A bit proud of myself today. Because of my illnesses I can't really jump. On the plyo workouts I just kind of do what I think I can do with my limitations and leave it at that. Today I pushed myself. I don't want to give into these things, and even though it's said I won't get better, I'll keep trying to prove them wrong, and maybe give inspiration to others if I can. I got some small jumps in. I did the burpees, though they were a bit slow and not too pretty. I really can't do the Long Jumps yet, so I do Moving Tires from the P90X days. I even tried doing the Mountain Squats. On those, however, I'm a bit leery. I'm afraid I'm going to hurt my hand, wrist, or arm when going down, and it's really hard for me to get my legs underneath me to get back up. I'll keep trying those here and there, and maybe come up with an alternative if I think they're not for me. Overall, a nice step for me.

Start Time: 7:35 pm; Workout time: 43 minutes; Calories Burned: 274; Avg Heart Rate: 106.


WEDNESDAY - OCTOBER 26, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

I didn't increase the weights on any of the moves, but I did increase the reps on quite a few. I'm still not feeling strong, and 25 lbs are a lot for me to handle anymore. I'm trying to be smart and not hurt myself, but I might try a weight increase on a move or two next time, just to see.

Start Time: 7:00 pm; Workout Time: 40 minutes; Calories Burned: 329; Avg Heart Rate: 112.


THURSDAY - OCTOBER 27, 2022 - THE POWER OF 4 - Pure Stretch

I'm subbing Pure Stretch for each of the three yoga routines during the schedule so I can use them during the recovery week in Week 13. Pretty good today. I was a lot more flexible than I thought I'd be.

Start Time: 7:10 pm; Workout Time: 48 minutes; Calories Burned: 196; Avg Heart Rate: 88.


FRIDAY - OCTOBER 28, 2022 - THE POWER OF 4 - Primal Flow

I did more than I usually do, even some of the burpees. There were a couple times when my body just said "no" in the middle of some of those burpee sets, but at least I made the effort, My form isn't great on any of these moves, but I do what I can. I still can't get my leg through on the kick through move, but I bring it up to me elbow instead. I modify where I can instead of giving up. 

Start Time: 8:00 pm; Workout Time: 55 minutes; Calories Burned: 443; Avg Heart Rate: 111.


SATURDAY - OCTOBER 29, 2022 - THE POWER OF 4 - Attack and Defend

It wasn't bad, but I think I was expecting a bit more from myself because some of the workouts have been going good lately. Socks only again. No shoes. My feet were feeling a bit swollen. My balance was pretty good. I didn't miss any reps. I guess I should have been more satisfied.

Start Time: 4:55 pm; Workout Time: 49 minutes; Calories Burned: 320; Avg Heart Rate: 101.


SUNDAY - OCTOBER 30, 2022 - THE POWER OF 4 - Crunch Town

Not real smooth today for some reason, but I got all the reps in. I'm not coming all the way up on the Banana Crunches or the Punches. Lazy.

Start Time: 9:25 pm; Workout Time: 21 minutes; Calories Burned: 118; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 151.4 (+0.6 lbs)
Body Fat: 11.5% (no change)


THOUGHTS FOR THE WEEK

The workouts went OK. I did feel myself a bit "off" the last few days for whatever reason.

WEEK OF 10/17/2022 - THE POWER OF 4 - ROUND 3 - WEEK 3

MONDAY - OCTOBER 17, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I did pretty good. My pushup rotation was: 24 reps on stands, 20 on balls, 16 decline on an upside down Bosu ball. Pullup rotation was 16 band pulldowns, 12 seated with 30 lb weights, 8 with the pullup assist. I got all the reps in without too many problems, although I wasn't going too deep on the ball or Bosu pushups. 

Start Time: 7:10 pm; Workout Time: 57 minutes; Calories Burned: 496; Avg Heart Rate: 115.


TUESDAY - OCTOBER 18. 2022 - THE POWER OF 4 - Plyo 30/15

I was pleased with myself on this one. I can't do a lot of the moves as they can, so I usually feel sorry for myself and dog it. Today I felt a bit better and pushed myself a bit. I even did the burpees. The only thing I didn't do was the Mountain Squats, which I hate. I did some reverse plank kicks instead. Yay to me.

Start Time: 8:25 pm; Workout Time: 42 minutes; Calories Burned: 275; Avg Heart Rate: 101.


WEDNESDAY - OCTOBER 19, 2022 - THE POWER OF 4 - Arms and Abs 

I used the weights and reps I normally do, but it was still a good workout. I'm not sure where I can increase things, but I'll try to on at least one move next time.

Start Time: 8:15 pm; Workout Time: 42 minutes; Calories Burned: 366; Avg Heart Rate: 114.


THURSDAY - OCTOBER 20, 2022 - THE POWER OF 4 - Power and Strength Yoga

My attitude was pretty good, but the workout fell short. I couldn't figure out the footwear. I can't do bare feet for health precautions. I tried athletic socks, but they were slipping on the mat and twisting on my feet. I then tried two different kinds of athletic shoes, but they were both gripping the mat too much, and for some reason I had a hard time keeping my balance with them on. I finally finished with some neuropathy socks I have. They have a bit of of a rubber grip on the bottom, but not where it was too much. The only problem I had with them was they twisted also. I was having a hard time holding some of the poses, but hope to figure things out by next time.

Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 374; Avg Heart Rate: 99.


FRIDAY - OCTOBER 21, 2022 - THE POWER OF 4 - Head To Toe

I hadn't done this one too many times before. I normally don't like the Upper-Cardio-Middle-Lower workouts, but this one wasn't that bad. I started it later than usual, but I felt pretty fresh. My intensity was pretty good. I actually did the Mountain Squats and the Burpees, which I usually avoid. I even tried getting off my feet a bit on the Fighter Squats, but physically can't get too high because of my feet. At the end, I feel good.

Start Time: 9:50 pm; Workout Time: 56 minutes; Calories Burned: 454; Avg Heart Rate: 111.


SATURDAY - OCTOBER 22, 2022 - THE POWER OF 4 - Kickin' and Punchin'

I went socks only and my feet didn't tire as fast. I was also able to twist a bit more. My balance was OK for what it is,

Start Time: 6:45 pm; Workout Time: 69 minutes; Calories Burned: 456; Avg Heart Rate: 104.


SUNDAY - OCTOBER 23, 2022 - THE POWER OF 4 - The Power of Core

I tried to this with just my socks, but couldn't hold the plank moves because my feet were slipping on the mat, only getting 5 reps in on the down, down toe taps. I put my athletic shoes on for the second half and got in 12 of the 20 reps on the Shoulder, Knee, Toe move, where I had been getting in only 10 reps. Some of these moves are really hard.

Start Time: 9:55 pm; Workout Time: 23 minutes; Calories Burned: 112; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 150.8 (+0.6 lbs)
Body Fat: 11.5% (-0.3%)

Both are good numbers for me, as I'm still trying to put on a bit of good weight.


THOUGHTS FOR THE WEEK

I've gotten through the first three weeks of the strength workouts under my revised schedule in good shape. I like what did with the schedule, and it's not as random as what Tony was doing. It works for me, I'm still trying to come up with something resembling P90X recovery weeks.

WEEK OF 10/10/2022 - THE POWER OF 4 - ROUND 3 - WEEK 2

MONDAY - OCTOBER 10, 2022 - THE POWER OF 4 - Push

No pun intended, but I did push myself today. I think I might have done a few less reps here and there from when I finished up the last round, but that was OK. Before each move, I pretty much decided how many reps I though I could do, and I stuck to that. It seemed to work well, as I didn't have a lot left at the end of each move.  

Start Time: 7:55 pm; Workout Time: 47 minutes; Calories Burned: 498;  Avg Heart Rate: 126.


TUESDAY - OCTOBER 11, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

This is just an annoying workout for me. I can't do a lot of the moves properly because of my feet and lack of balance, but aside from that, I don't like almost all of the moves. From the "flute playing" to Tony's incessant chatter, it's almost unbearable. There was 21 minutes of actual workout time in 58 minutes. That's a lot of waste. On a scale from 1 to 10, my intensity was a 3.

Start Time: 8:05 pm; Workout Time: 58 minutes; Calories Burned: 348; Avg Heart Rate: 98.


WEDNESDAY - OCTOBER 12, 2022 - THE POWER OF 4 - Who's Got Your Back

I don't hate this workout, but it's not my favorite either. It just always seems to drag on for me for some reason. I used 30's for most of the bent over back moves. I actually do those seated. I used 15's on the rhomboid moves, and band pulldowns instead of pullups. Overall, it went OK.

Start Time: 7:35 pm; Workout Time: 55 minutes; Calories Burned: 433; Avg Heart Rate: 110.


THURSDAY - OCTOBER 13, 2022 - THE POWER OF 4 - Morning Yoga

As with last week's yoga workout, my balance was a bit better than usual, although there weren't a lot of standing poses. Nothing unusual here today.

Start Time: 6:10 pm; Workout Time: 37 minutes; Calories Burned: 198; Avg Heart Rate: 94.


FRIDAY - OCTOBER 14, 2022 - THE POWER OF 4 - Drop, Pulse, Hold

My intensity was pretty good. I used a 15 lb dumbbell on almost all of the moves, and held onto a chair when doing the one legged moves.

Start Time: 8:25 pm; Workout Time: 72 minutes; Calories Burned: 495; Avg Heart Rate: 104.


SATURDAY - OCTOBER 15, 2022 - THE POWER OF 4 - Flash Cardio

Not a great workout. My legs were a bit heavy, maybe from yesterday, and my feet were feeling a bit swollen. It was hard to move them quickly. I did get through it, though.

Start Time: 7:45 pm; Workout Time: 48 minutes; Calories Burned: 302; Avg Hrart Rate: 102.


SUNDAY - OCTOBER 16, 2022 - THE POWER OF 4 - Crunch Town

I got everything done. I modify the last move a bit so I don't strain my lower back.

Start Time: 9:10 pm; Workout Time: 22 minutes; Calories Burned: 116; Avg Heart Rate: 94.


SUNDAY WEIGN IN

Weight: 150.2 (-1.6 lbs)
Body Fat: 11.8% (-0.1%)


THOUGHTS FOR THE WEEK

Not too many thoughts. I got through everything OK. Wasn't really dreading any of the workouts. I'm wondering how much this compares to P90X. It seems easier, but at the same time, I'm getting older and I now have some strength issues, so I can't go as hard.

WEEK OF 10/03/2022 - THE POWER OF 4 - ROUND 3 - WEEK 1

Back at it after a few months off. I just needed the mental break. I don't feel bad about it at all.

Starting Weight: 150.6
Starting Body Fat: 11.8%

I've created my own schedule with the Power of 4 workouts. There are enough workouts to give me three solid P90Xish weeks without repeating any. I'll rotate through them four times each.


MONDAY - OCTOBER 3, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I decided to start out a bit light on the pushups because I wasn't sure what I could do after the long layoff, so my numbers were 20 pushups and 16 band pulldowns (instead of pullups). No problems with either. I like the workout, so I was actually enjoying myself and not dreading every minute.

Start Time: 7:45 pm; Workout Time: 70 minutes; Calories Burned: 353; Avg Heart Rate: 99.


TUESDAY - OCTOBER 4, 2022 - THE POWER OF 4 - Flash Card Plyo

It went Ok, but not great. I still can't jump or move my feet quickly, so it was a bit of a struggle, but I did what I could.

Start Time: 7:35 pm; Workout Time: 43 minutes; Calories Burned: 189; Avg Heart Rate: 100.


WEDNESDAY - OCTOBER 5, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

I went light because I haven't lifted any weights for 2 months. I started with 25s on the Military Presses, but had a hard time with them in the second round, when my arms were a bit tired. I used mostly 15's and 20's on the biceps. I'll try and up them later, but I have lost a lot of strength the last few years.

Start Time: 7:10 pm; Workout Time: 40 minutes; Calories Burned: 361; Avg Heart Rate: 116.


THURSDAY - OCTOBER 6, 2022 - THE POWER OF 4 - Don't Skip Yoga

Maybe my best yoga routine in the last few years. It certainly wasn't pretty, but I was able to keep my balance a lot better than I had.  I still can't swing my leg all the way through on the left side, but I was able to make it work, I was also able to stand up in the poses better than I had been. It was very encouraging.

Start Time: 7:10 pm; Workout Time: 67 minutes; Calories Burned: 427; Avg Heart Rate: 109.


FRIDAY - OCTOBER 7, 2022 - THE POWER OF 4 - Primal Flow

I usually struggle with this one, as there are a number of moves I don't have the flexibility to do. I stopped a few seconds early on a few of the moves, but overall I finished most of them. Something to work on.

Start Time: 8:10pm; Workout Time: 55 minutes; Calories Burned: 377; Avg Heart Rate: 103. 


SATURDAY - OCTOBER 8, 2022 - THE POWER OF 4 - Attack and Defend

My balance wasn't as bad as it usually is during this workout, but I still don't go full blast, or I will be stumbling all over the place. I got all the reps in, but I didn't do any sprawls.

Start Time: 7:20pm; Workout Time: 49 minutes; Calories Burned: 332; Avg Heart Rate: 102. 


SUNDAY - OCTOBER 9, 2022 - THE POWER OF 4 - The Power of Core

I'm not a big fan of this one. I prefer Crunch Town. I don't like the plank moves here, and really can't do most of them clean. I can only get 10 reps in on the two toe tap moves.

Start Time: 8:45 pm; Workout Time: 23 minutes; Calories Burned: 159; Avg Heart Rate: 104.


SUNDAY WEIGH IN

Weight: 151.8 (+1.2 lbs)
Body Fat: 11.9% (+0.1%)

At this point, adding a bit of weight is not bad for me.


THOUGHTS FOR THE WEEK

Not as bad as I'd thought. I thought I'd be dreading the workouts each dat, and that my body would feel really beat up, but neither was the case. I just knew I had to do the workouts, so I did them. I thin using the new schedule I'd set up may have had something to do with that. It was fresh. My arms were a bit sore one day, but nothing major. My balance did seem to be a bit better than before, so that was a bit encouraging. 

WEEK OF 07/18/2022 - THE POWER OF 4 - ROUND 2 - WEEK 13

MONDAY - JULY 18, 2022 - THE POWER OF 4 - Triple Trouble Challenge 

There is no Week 13 in the schedule, but I'm going to make up my own, because I'm used to 13 week rounds. I did 30 pushups and 16 Band Pulldowns today. No real problems.

Start Time: 7:20 pm; Workout Time: 70 minutes; Calories Burned: 487; Avg Heart Rate: 105.


TUESDAY - JULY 19, 2022 - THE POWER OF 4 - Cardio 24

Kind of a shorter, easier routine than most of the others. I'm just trying to wind down the round. All went OK. I did get a bit winded, and wasn't able to do the burpees at the end.

Start Time: 8:55 pm; Workout Time: 26 minutes; Calories Burned: 183; Avg Heart Rate: 106.


WEDNESDAY - JULY 20, 2022 - THE POWER OF 4 - Arms and Abs 

I was trying to figure out what to do today. I briefly considered Who's Got your Back because I hadn't done it in a while, but I did some back moves on Monday. I ultimately decided on this one, even though I did it last week, because it was one of the shorter routines, but it still has it's moments. I did increase my reps and/or weights on a few moves to make it interesting.

Start Time: 8:00 pm; Workout Time: 42 minutes; Calories Burned: 354; Avg Heart Rate: 115.


THURSDAY - JULY 21, 2022 - THE POWER OF 4 - Morning Yoga

When I started, I kind of wanted to rush though it, but I eventually calmed down a bit, and finished it in a more relaxed state.

Start Time: 9:30 pm; Workout Time: 37 minutes; Calories Burned: 212; Avg Heart Rate: 98.


FRIDAY - JULY 22, 2022 - THE POWER OF 4 - Drop, Pulse, Hold

This thing always fries my legs, and today was no exception. I can't go real low because of my balance, but I can still feel it. I held a 15 lb dumbbell for most of the moves, and held onto a chair for balance when I was on one leg. 

Start Time: 9:35 pm; Workout Time: 72 minutes; Calories Burned: 491; Avg Heart Rate: 104.


SATURDAY - JULY 23, 2022 - THE POWER OF 4 - Body Scan Meditation

I did this for the first time a few weeks ago and really liked it, so I decided to end the round with it, on a relaxing note. It did the trick.

Start Time: 8:15 pm; Workout Time: 24 minutes; Calories Burned: 52; Avg Heart Rate: 78.


SUNDAY - JULY 24, 2022 - Rest


SUNDAY WEIGH IN

Weight: 156.4 (+1.0 lb)     (+3.2 lbs for the Round)
Body Fat: 12.9% (-0.1%)     (+1.2% for the Round)


THOUGHTS FOR THE WEEK

Final week of the Round. I put the week together myself and think I did a pretty good job. Some tough workouts, and others not so tough. I'm tired and do need a bit of a break.


THOUGHTS ON THE ROUND

To be honest, I just went through the motions. I'm limited as to what I can do because of my health issues the last year, so I feel like I can't go all out. While I'm glad I got it done, I'm not feeling very accomplished. For the 13 weeks, I put on some weight and added a bit of body fat, but I'd been so low, I'm not sure that was a bad thing, and it's not something I'm concentrating on anymore. 

WEEK OF 07/11/2022 - THE POWER OF 4 - ROUND 2 - WEEK 12

MONDAY - JULY 11, 2022 - THE POWER OF 4 - Arms and Abs

A good workout. I really struggled with the Bicep Curls, which I'm doing instead of the bent over Heavy Curls, which I don't trust. I only got in 6 reps with 25 lb weights. I can usually do better than that, but I think the sequence of this workout is causing it. The previous move is the high and Tight Curls, and I think doing those right before the Bicep Curls is fatiguing me. 

Start Time: 7:50 pm; Workout Time: 42 minutes: Calories Burned: 327; Avg Heart Rate: 110.


TUESDAY - JULY 12, 2022 - THE POWER OF 4 - Plyo 30/15

My balance was really bad, and I wasn't in the mood, which is a bad combination. My effort was about a 3 out of 10. 

Start Time: 9:05 pm; Workout Time: 57 minutes: Calories Burned: 229; Avg Heart Rate: 92.


WEDNESDAY - JULY 13, 2022 - THE POWER OF 4 - Chest and Back Round Robin

As good as I felt the second half of last week, this week isn't starting out too good. My balance was horrible yesterday, and today I had no strength. I generally like this workout, and got all the usual reps in, but it was a struggle.

Start Time: 8:25 pm; Workout Time: 57 minutes: Calories Burned: 445; Avg Heart Rate: 110.


THURSDAY - JULY 14, 2022 - THE POWER OF 4 - Flash Card-io

My balance was bad again today. I couldn't even start to jump either. My attitude and mood were OK. I had a few moments of real frustration, but just did what I could, and got through it.

Start Time: 8:35 pm; Workout Time: 48 minutes: Calories Burned: 298; Avg Heart Rate: 99.


FRIDAY - JULY 15, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

I felt very weak at golf this morning. I couldn't hit the ball far at all. When I started this workout I was thinking of going down 5 lbs from last time on a lot of the moves. I ended up not doing that, but the weights were feeling heavy. I'm glad I got it done, but I'm tired. Physically and mentally.  

Start Time: 8:10 pm; Workout Time: 40 minutes: Calories Burned: 380; Avg Heart Rate: 120.


SATURDAY - JULY 16, 2022 - THE POWER OF 4 - Morning Yoga

I think my body was tired. I cut the lawn mid afternoon, the laid down for a quick nap around 5:30, and woke up 4 hours later. Then I got this in. I wasn't real flexible. Still a bit tired.

Start Time: 10:25 pm; Workout Time: 36 minutes: Calories Burned: 211; Avg Heart Rate: 97.


SUNDAY - JULY 17, 2022 - Rest


SUNDAY WEIGH IN

Weight: 155.4 (-1,2 lbs)
Body Fat: 13.0% (+0.4%)

Body Fat increase isn't good. Need to watch it.


THOUGHTS FOR THE WEEK

Balance was really bad and my strength seemed to be not there, even though I got everything done..

WEEK OF 07/04/2022 - THE POWER OF 4 - ROUND 2 - WEEK 11

MONDAY - JULY 4, 2022 - THE POWER OF 4 - Who's Got Your Back

My mind has been a funk the last several days. I didn't want to do this, but knew I had to. Same weights and reps as the last few times, but it was a good workout, and it helped with the funk a bit.

Start Time: 6:00 pm: Workout Time: 55 minutes; Calories Burned: 377; Avg Heart Rate: 111.


TUESDAY - JULY 5, 2022 - THE POWER OF 4 - Kickin' and Punchin'

I did the workout on my socks. No shoes. I'm finding my legs and feet don't tire as much that way, because it's less weight on my feet. My balance was OK. My legs and feet did tire a bit about two thirds of the way through, but I finished it through to the end.

Start Time: 8:00 pm: Workout Time: 69 minutes; Calories Burned: 475; Avg Heart Rate: 103.


WEDNESDAY - JULY 6, 2022 - THE POWER OF 4 - Morning Yoga

Saw my doctor this morning for a general checkup, and all my numbers were good. I the cut the lawn when I got home because I had too. The grass grew really fast and it looked like crap. That took a bit over an hour, I then did this workout mid evening, and it was about as good as I'd even done on it. My balance seemed better. I'm wondering if it was because of the walking I'd just done while mowing the lawn. Either way, it felt encouraging.

Start Time: 8:50 pm: Workout Time: 37 minutes; Calories Burned: 248; Avg Heart Rate: 102.


THURSDAY - JULY 7, 2022 - THE POWER OF 4 - Flash Card Cardio

My legs and feet were feeling a bit lighter than usual. I got through this one better than usual. I even tried jumping a few times, and actually got my feet of the floor a bit once in a while.

Start Time: 6:10 pm: Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 100.


FRIDAY - JULY 8, 2022 - THE POWER OF 4 - Push

I played golf in the morning, and my legs and feet felt better than usual again. By the early evening I was feeling a bit tired, too a nap, and woke up feeling very sluggish. I kind of decided to not do the workout and not feel bad about it. Then, just before 10 pm, I decided to give it a go. It wasn't anything special, but I got it done. It certainly wasn't a waste. I increased my reps on a few moves, and did a few less reps on a couple others.

Start Time: 9:55 pm: Workout Time: 47 minutes; Calories Burned: 363; Avg Heart Rate: 112.


SATURDAY - JULY 9, 2022 - THE POWER OF 4 - Pure Stretch

One of the longer yoga routines was scheduled for today, but I opted for this instead. I was only semi flexible.

Start Time:8:25 pm: Workout Time: 48 minutes; Calories Burned: 204; Avg Heart Rate: 91.


SUNDAY - JULY 10, 2022 - Rest


SUNDAY WEIGH IN

Weight: 156.4 (+2.0 lbs)
Body Fat: 12.6% (_0.2%)

I need to watch this. I've needed to put on weight, but it might be coming too fast. Need to keep the eating in check.


THOUGHTS FOR THE WEEK

Not too many things to say, but my feet seem to feel a little less swelled, and my balance seems a bit better. I'm trying to figure out the causes.

WEEK OF 06/27/2022 - THE POWER OF 4 - ROUND 2 - WEEK 10

MONDAY - JUNE 27, 2022 - THE POWER OF 4 - Crunch Town 

Primal Flow was scheduled, but I hadn't been feeling well most of the day, so I didn't feel up to it. I did Crunch Town instead, because I haven't been doing my Sunday ab workouts. The workout went OK. I modified a few moves, not sitting up all the way, because it was hurting my lower back.

Start Time: 9:20 pm; Workout Time: 21 minutes; Calories Burned: 110; Avg Heart Rate: 93.


TUESDAY - JUNE 28, 2022 - THE POWER OF 4 - Arms and Abs 

Thus went well. I increased my reps on at least one move (Heavy Curls), otherwise it was pretty much the same as last time. My arms are feeling a bit, though.

Start Time: 8:50 pm; Workout Time: 42 minutes; Calories Burned: 331; Avg Heart Rate: 109.


WEDNESDAY - JUNE 29, 2022 - THE POWER OF 4 - Body Scan Meditation 

I was kind of excited when I saw this on the schedule this week. I'd never done it before, and quite honestly, I didn't even know it existed. It was amazing, Simply amazing. I think I was conscious the entire time, but barely. It went by quickly, and I feel very good afterwards. Definitely a bit more relaxed.

Start Time: 8:50 pm; Workout Time: 24 minutes; Calories Burned: 52; Avg Heart Rate: 78.


THURSDAY - JUNE 30, 2022 - THE POWER OF 4 - Attack and Defend 

My balance wasn't great, but I did what I could. I wore workout shoes today. The last few times I did this I wasn't wearing shoes, and think I might have done better, but sometimes it just seems on how my balance is in general for that particular day.

Start Time: 8:40 pm; Workout Time: 49 minutes; Calories Burned: 304; Avg Heart Rate: 99.


FRIDAY - JULY 1, 2022 - THE POWER OF 4 - Triple Trouble Challenge 

30 Pushups. 15 Band Pulldowns. No problems. Even though I haven't been doing regular pullups, I can still feel the muscles in my back. I am concentration on those muscles during the pulldowns.

Start Time: 8:40 pm; Workout Time: 70 minutes; Calories Burned: 374; Avg Heart Rate: 95.


SATURDAY - JULY 2, 2022 - THE POWER OF 4 - Morning Yoga 

I'm not sure what was on the schedule today. It said "Morning Meditation", but I couldn't find that, so I did this, as there was no yoga for this week. It went OK.

Start Time: 7:50 pm; Workout Time: 37 minutes; Calories Burned: 131; Avg Heart Rate.


SUNDAY - JULY 3, 2022 - Rest


SUNDAY WEIGH IN

Weight: 154.6 (+0.4 lbs)
Body Fat: 12.4% (-0.1%)

Both are good numbers for me.


THOUGHTS FOR THE WEEK

Not much to say this week. The workouts didn't go exceptionally well, but I did like the Body Scan Meditation. 

WEEK OF 06/20/2022 - THE POWER OF 4 - ROUND 2 - WEEK 9

MONDAY - JUNE 20, 2022 - THE POWER OF 4 - Push 

I increased my reps on a number of moves, mostly the pushup ones. On the Chest Presses on the stability ball, I tried using 30's, but wasn't up to it, so I went down to 25's. Sometimes I can do 30's sometimes not, but today I felt I'd hurt myself if I kept trying. Overall, it was a good workout after last week's recovery week.

Start Time: 8:00 pm: Workout Time: 47 minutes; Calories Burned: 505; Avg Heart Rate: 127.


TUESDAY - JUNE 21, 2022 - THE POWER OF 4 - Plyo 30-15

My legs were tired and my balance was bad, so it didn't go too well. I had bought some new Xero shoes that were more cross trainers than the other ones I had. They were comfortable, but even they didn't help me today.

Start Time: 8:00 pm: Workout Time: 42 minutes; Calories Burned: 304; Avg Heart Rate: 105.


WEDNESDAY - JUNE 22, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I changed the usual order around, just because. I still don't go too low on the Med Ball pushups or the Decline Pushups on an upside down Bosu Ball, but everything else went OK. I used 30's on the wighted back moves.

Start Time: 7:50 pm: Workout Time: 57 minutes; Calories Burned: 495; Avg Heart Rate: 115.


THURSDAY - JUNE 23, 2022 - THE POWER OF 4 - Flash Card-io

This might have been the best I've ever done with this routine. I still can't jump at all, but at least I tried, to see if I could. I felt fresh most of the workout.

Start Time: 8:20 pm: Workout Time: 48 minutes; Calories Burned: 341; Avg Heart Rate: 104.


FRIDAY - JUNE 24, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold

I played golf in the morning, cut the lawn in the afternoon for a hour, then did this beast in the evening. My legs were starting to fry about a third of the way through, but I was determined to finish, so I sucked it up and did so.

Start Time: 8:35 pm: Workout Time: 72 minutes; Calories Burned: 506:  Avg Heart Rate: 104.


SATURDAY - JUNE 25, 2022 - THE POWER OF 4 - Morning Yoga

This went OK. Not bad, but not great, either. I got started late. Just wasn't into it.

Start Time: 9:25 pm: Workout Time: 37 minutes; Calories Burned: 117:  Avg Heart Rate: 100.


SUNDAY - JUNE 26, 2022 - Rest


SUNDAY WEIGN IN

Weight: 154.2 (-2.6 lbs)
Body Fat: 12.5% (-0.3%)

I've been doing a lot of walking, mowing the lawn, the last few days, so maybe that had something to do with it.


THOUGHTS FOR THE WEEK

I liked the weight loss. At this point, I'm not looking to lose more weight, but it was going up too quickly, so an adjustment was good. The strength workouts went pretty well after the recovery week.

WEEK OF 06/13/2022 - THE POWER OF 4 - ROUND 2 - WEEK 8

MONDAY - JUNE 13, 2022 - THE POWER OF 4 - Morning Yoga

I felt relaxed today. As we were starting in Mountain Pose I was thinking about how good my balance was. A few months ago I was stumbling all over the place while just trying to stand there. Today I felt like I did several years ago, before all the crap hit. It may have been my attitude, or mayble a bit of confidence, but the rest of the workout went very well. I was even able to get up into a few standing poses off of the vinyasas. Those still have a ways to go, but they were encouraging today.

Start Time: 8:40 pm; Workout Time: 37 minutes; Calories Burned: 204; Avg Heart Rate: 96.


TUESDAY - JUNE 14, 2022 - THE POWER OF 4 - Cardio 24

I cut the lawn when I got home. That took an hour, so my blood was moving a bit. This is a short workout, but I did pretty good at it. I didn't have to modify too much, except when we were jumping.

Start Time: 10:05 pm; Workout Time: 26 minutes; Calories Burned: 192; Avg Heart Rate: 106.


WEDNESDAY - JUNE 15, 2022 - THE POWER OF 4 - Kickin' and Punchin'

Last time, I didn't get through the whole thing. Today I did. I went with socks only again. No shoes. It seems to work better. Again, my balance was bad, but I did what I could. It's been worse.

Start Time: 8:25 pm; Workout Time: 69 minutes; Calories Burned: 389; Avg Heart Rate: 97.


THURSDAY - JUNE 16, 2022 - THE POWER OF 4 - Pure Stretch

This went fine, but not my most flexible, especially in my legs. 

Start Time: 9:25 pm; Workout Time: 48 minutes; Calories Burned: 153; Avg Heart Rate: 85.


FRIDAY - JUNE 17, 2022 - THE POWER OF 4 - Cardio 24

I started really late. It went about the same as Tuesday's workout. It's a good little routine. Perfect for a Recovery Week

Start Time: 10:50 pm; Workout Time: 26 minutes; Calories Burned: 134; Avg Heart Rate: 96.


SATURDAY - JUNE 18, 2022 - THE POWER OF 4 - Don't Skip the Yoga

I tried, but I simply have a hard time get up into the standing poses. I can't swing my leg through anymore, have a hard time getting into the standing position, then have a hard time balancing with one foot back. But I got through it and didn't really quit.

Start Time: 7:05 pm; Workout Time: 67 minutes; Calories Burned: 393; Avg Heart Rate: 97.


SUNDAY -- JUNE 19, 2022 - Rest

I really should start dong my Sunday ab workouts again, but I do like the day off.


SUNDAY WEIGH IN

Weight: 156.8 (+1.2 lbs)
Body Fat: 12.8% (+0.1%)

Ok with me. I'm still trying to put some weight back on. I'm just hoping it's not "bad" weight. I'm also hoping it might bring some strength back.


THOUGHTS FOR THE WEEK

This was pretty much a "Recovery Week". It was much needed and much appreciated.

WEEK OF 06/06/2022 - THE POWER OF 4 - ROUND 2 - WEEK 7

MONDAY - JUNE 6, 2022 - THE POWER OF 4 - Triple Trouble Challenge

My number were 30 pushups and 15 band pulldowns, the same as they've been for a while. I might increase them a smidge next time. I was getting tired on a few of the pushup moves. The band pulldowns are easy, though I am concentrating on using my back muscles when I do them. The alarming thing was that I wanted to see how many actual pullups I could do when I was done with the workout, as I haven't done any unassisted ones in a very long time. The answer was zero. No strength whatsoever.

Start Time: 8:10 pm; Workout Time: 70 minutes; Calories Burned: 377; Avg Heart Rate: 95.


TUESDAY - JUNE 7, 2022 - THE POWER OF 4 - Flash Card Plyo

I was feeling pretty good going in. My attitude was good. I did what I was able to. The facts are that I can no longer jump straight up off my toes, so I get no height, and I crash to the floor with my feet. This is no good on the knees. I modify.

Start Time: 7:50 pm; Workout Time: 42 minutes; Calories Burned: 233; Avg Heart Rate: 96.


WEDNESDAY - JUNE 8, 2022 - THE POWER OF 4 - Push

A pretty good workout. I increased my reps on a few of the moves. I tried 30's on the Chest Presses while laying on a stability ball, and almost dropped one on the weights on my head. I finally got it under control, but didn't have much range of motion there, nor on the Decline Pushups. All else was good. This is the mid-point of the round, and for some reason I don't feel like I'm accomplishing much. It might be because I know I'm limited in what I can do, which is bad thinking. On most days I'm doing what I can.

Start Time: 8:10 pm; Workout Time: 47 minutes; Calories Burned: 388; Avg Heart Rate: 116.


THURSDAY - JUNE 9, 2022 - THE POWER OF 4 - Power and Strength Yoga

Just a crappy workout. My balance was practically non-existent. I fumbled my way up to the point where he started the "Ladder". During that time I went from a pair of athletic socks that kept sliding off, to one pair of athletic shoes that kept grabbing the mat, to another pair of athletic shoes that did the same thing. During the "Ladder" sequences I couldn't keep my balance on any of the standing poses. I tried going from the athletic shoes to sneakers, but they didn't help, then finally went to double socks, but they didn't help anything. The main problem was the balance, and there was no way around it. I sat though a lot of moves, maybe half the workout, including a lot of the seated exercises. I'll just move on.

Start Time: 8:30 pm; Workout Time: 66 minutes; Calories Burned: 335; Avg Heart Rate: 94.


FRIDAY - JUNE 10, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

Day off from work. I played golf in the morning. I took a nap around 6pm and woke up jusy before 9pm. I was sluggish as hell, and didn't think there would be anyway I could get a workout it. I decided to do it late. My legs were fried and very weak, so there wasn't much range of motion. 

Start Time: 10:35 pm; Workout Time: 58 minutes; Calories Burned: 318; Avg Heart Rate: 95.


SATURDAY - JUNE 11, 2022 - THE POWER OF 4 - Attack and Defend

I tried something different today. One of the issues I'd been having with the two martial arts workouts was that my feet were getting very tired. Today, I didn't wear shoes. I just did the workout in my socks on a mat. I was concerned my balance would be worse without the shoes, but it didn't seem to be. The big difference was that my feet didn't get overly tired. I'll try this again next time.

Start Time: 8:20 pm; Workout Time: 49 minutes; Calories Burned: 325; Avg Heart Rate: 103.


SUNDAY - JUNE 12, 2022 - Rest


SUNDAY WEIGH IN

Weight: 155.6 (+1.2 lbs)
Body Fat: 12.7% (+0.5%)


THOUGHTS FOR THE WEEK

The workouts went pretty good. I played golf on Friday and felt pretty good there too. It's good that I can feel good.

WEEK OF 05/30/2022 - THE POWER OF 4 - ROUND 2 - WEEK 6

MONDAY - MAY 30, 2022 - THE POWER OF 4 - Arms and Abs

I had the video on, but I was going faster than they were. I increased my reps on a couple of the moves.

Start Time: 7:35 pm; Workout Time: 42 minutes: Calories Burned: 338; Avg Heart Rate: 110.


TUESDAY - MAY 31, 2022 - THE POWER OF 4 - Plyo 30/15

My feet were really swollen, my balance was bad all day, and my legs were tired. However, I tried my best to keep up, even though I knew I couldn't physically. I decided to force myself to do the Plank Frogs and actually did them. Overall, better than usual at this workout.

Start Time: 9:10 pm; Workout Time: 42 minutes: Calories Burned: 273; Avg Heart Rate: 110.


WEDNESDAY - JUNE 1, 2022 - THE POWER OF 4 - Who's Got Your Back?

I was watching a golf match on TV so I did the workout off the worksheets instead of the video. It worked out OK. I tired a bit with the weights on the Combo move at the end, but otherwise I did OK. The time was a bit shorter than if I'd done the video, but I didn't count a warm up or cool don, so the actual workout time was probably pretty close.

Start Time: 8:10 pm; Workout Time: 42 minutes: Calories Burned: 311; Avg Heart Rate: 106.


THURSDAY - JUNE 2, 2022 - THE POWER OF 4 - Morning Yoga

This went OK. Nothing special to mention.

Start Time: 8:00 pm; Workout Time: 37 minutes: Calories Burned: 181; Avg Heart Rate: 94.


FRIDAY - JUNE 3, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold

A good workout. I held onto a chair on several moves to keep my balance and allow me to go deeper. I used a 15 lb weight on all of the moves, except for the Lean Backs,  My legs were really feeling it at the end.

Start Time: 8:45 pm; Workout Time: 72 minutes: Calories Burned: 450; Avg Heart Rate: 99.


SATURDAY - JUNE 4, 2022 - THE POWER OF 4 - Kickin' and Punchin'

My legs and feet were not cooperating. I had no coordination and was wasting my time, so I stopped mid way through the third round. I can't remember the last time I did that, but it made sense today.  

Start Time: 3:10 pm; Workout Time: 38 minutes: Calories Burned: 195; Avg Heart Rate: 94.


SUNDAY - JUNE 5, 2022 - Rest

I'm continuing to skip the Sunday ab workouts. I was feeling a bit guilty, but am now wondering if the mental break it's giving me could be worth it.


SUNDAY WEIGH IN

Weight: 154.4 (2.2 lbs)
Body Fat: 12.2% (-0.7%)

This was the regression I was expecting. Not as much as I'd anticipated on the weight, but definitely on the Body Fat %.


THOUGHTS FOR THE WEEK

The strength and leg workouts went well. The cardio and yoga didn't so much. My feet were in bad shape all week.

WEEK OF 05/23/2022 - THE POWER OF 4 - ROUND 2 - WEEK 5

MONDAY - MAY 23, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge 

This went OK. It moves really fast, and you can tire out easily, as there isn't a lot of time between exercises to let your muscles rest and recover. There were a few times I tried to increase my weight from last time, but my reps dropped. I was having problems with my balance while moving the weight, and that made things difficult. Sometimes I have days like that. I just do what I can and move on.

Start Time: 8:45 pm; Workout Time: 41 minutes; Calories Burned: 400; Avg Heart Rate: 122.


TUESDAY - MAY 24, 2022 - THE POWER OF 4 - Flash Card Plyo 

Any type of plyo is tough for me anymore because of my horrible balance and the fact that I can no longer jump. There are some moves I can get by on, but there are others when I'm forced to modify, or even do something else. I guess finding the alternatives is now the challenge here. I did some today. I was only at about 30% intensity today, some of it in my head, but a lot because of physical limitations.

Start Time: 10:05 pm; Workout Time: 43 minutes; Calories Burned: 285; Avg Heart Rate: 102.


WEDNESDAY - MAY 25, 2022 - THE POWER OF 4 - Crunch Town 

Chest and Back Round Robin was on the schedule today. I'd done that workout only a few days ago. I was under some time constraints because I wanted to watch the Survivor finale, and was going to take a rest day, but decided to do Crunch Town, because it was a lot shorter, and I'd been blowing it off on my normal Sundays. I looked at my worksheets a saw I hadn't done it in nearly three months. I was a bit rusty, and my range of motion left a bit to be desired, but I got it done. Better than doing nothing.  

Start Time: 10:40 pm; Workout Time: 21 minutes; Calories Burned: 93; Avg Heart Rate: 96.


THURSDAY - MAY 26, 2022 - THE POWER OF 4 - Don't Skip Yoga 

Not a good session. I was wearing my heavy socks with the grips on the bottom, but I'm back to the problem of having them slide on my feet. It's tough for me to swing my leg through and get up into a Warrior position. I skipped a bunch of those vinyasas and only did a couple of very sloppy ones during the "Meathead Yoga" sequence. I was very frustrated, but try to control it and do what I could.

Start Time: 8:30 pm; Workout Time: 67 minutes; Calories Burned: 340; Avg Heart Rate: 95.


FRIDAY - MAY 27, 2022 - THE POWER OF 4 - Heart, Lungs, and Legs 

Not great, but I did what I could.

Start Time: 9:25 pm; Workout Time: 58 minutes; Calories Burned: 391; Avg Heart Rate: 103.


SATURDAY - MAY 28, 2022 - THE POWER OF 4 - Attack and Defend 

Nothing exceptional. My balance was a bit below average.

Start Time: 7:55 pm; Workout Time: 49 minutes; Calories Burned: 319; Avg Heart Rate: 101.


SUNDAY - MAY 29, 2022 - Rest


SUNDAY WEIGH IN

Weight: 156.6 (+5.4 lbs)
Body Fat: 12.9% (+1.1%)

Both were really big increases. Probably an aberration. I'm guessing I'll go back down next week.


THOUGHTS FOR THE WEEK

Kind of rough on the workouts, but I showed up. I am getting tired, physically and mentally, but more mentally.

WEEK OF 05/16/2022 - THE POWER OF 4 - ROUND 2 - WEEK 4

MONDAY - MAY 16, 2022 - THE POWER OF 4 - Primal Flow

This is not my favorite workout, though the last few times I went at it pretty hard and enjoyed it more. Not today. I didn't feel like doing most of the moves, and actually quit early on a few of them. I was wearing athletic shoes which kept grabbing the carpet when I was trying to move around down low. I think the last few times I did this, I did it without shoes, and that may have made it easier, and less frustrating. I'll try and remember that for next time.

Start Time: 8:55 pm; Workout Time: 55 minutes; Calories Burned: 390; Avg Heart Rate: 105.  


TUESDAY - MAY 17, 2022 - THE POWER OF 4 - Arms and Abs

I started really late, but got it done. I felt strong, and increased my weight or reps on several moves, which felt good.

Start Time: 9:55 pm; Workout Time: 42 minutes; Calories Burned: 351; Avg Heart Rate: 113.


WEDNESDAY - MAY 18, 2022 - THE POWER OF 4 - Power and Strength Yoga

I haven't done one of the longer yoga routines in months, but just decided I was going to do my best with this. I wasn't even dreading it. My balance was better than usual. There are times when I couldn't even get though the beginning stretches without losing my balance, but it was no problem today. I started out with a pair of thick socks (no shoes), then added a second pair beneath them early on. I still have problems swinging my leg through on the vinyasas, and have problems standing up and keeping my balance when one leg is back, but I did my best. I didn't miss too many reps. Overall, it was a bit encouraging. 

Start Time: 9:15 pm; Workout Time: 66 minutes; Calories Burned: 527; Avg Heart Rate: 110.


THURSDAY - MAY 19, 2022 - THE POWER OF 4 - Chest and Back Round Robin

My arms felt a bit shaky going in, but I did OK. I increased my pushup reps on the power stands from 25 to 30, and I increase my weight on the weighted bent over back moves from 30 to 35, though I did struggle a bit with the weight. I even had to put the weights down a few times mid-set because I was losing my grip. As per usual, I do all my bent over back moves seated on a workout bench. Everything else went OK.

Start Time: 7:40 pm; Workout Time: 57 minutes; Calories Burned: 550; Avg Heart Rate: 121.


FRIDAY - MAY 20, 2022 - THE POWER OF 4 - Flash Cardio

I played golf in the morning and early afternoon. Stopped at the office for a couple hours on the way home. Got home little after 5. Laid down to take a quick nap. Woke up around 10pm. After the grogginess wore off, I decided to do the workout. It went OK, but I got it in.

Start Time: 11:05 pm; Workout Time: 48 minutes; Calories Burned: 347; Avg Heart Rate: 104.


SATURDAY - MAY 21, 2022 - THE POWER OF 4 - Push

A pretty good workout. I was feeling really weak, but except for a few moves early on, I pretty much matched my numbers from last time.

Start Time: 8:50 pm; Workout Time: 47 minutes; Calories Burned: 410; Avg Heart Rate: 115.


SUNDAY - MAY 22, 2022 - Rest

Skipped the ab workout again. That's about eight weeks in a row.

SUNDAY WEIGH IN

Weight: 151.2 (-0.6 lbs)
Body Fat: 11.8% (-0.1%)

THOUGHTS FOR THE WEEK

The workouts went OK. I was glad I was able to do the longer yoga routine, even though it wasn't pretty. The effort was there.

WEEK OF 05/09/2022 - THE POWER OF 4 - ROUND 2 - WEEK 3

MONDAY - MAY 9, 2022 - THE POWER OF 4 - Who's Got Your Back? 

This actually turned out to be a good workout. I did Band Pulldowns instead of Pullups, because I'm really can't do many pullups anymore, and I don't think I'd be getting anything out of them. I did the heavier weighted back moves and lighter upper back/shoulder moves seated. That's what works for me. I feel safer.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 406; Avg Heart Rate: 107.


TUESDAY - MAY 10, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold

Not my favorite workout because I feel it' excessively long. However, I also feel it can be effective because of the way it's laid out. I was thinking about doing only half of it today, but do need to work on my leg strength, so I did the entire thing. I held onto a chair on a lot of the moves, but on the second half I added a 15 lb weight to my free arm. I felt it. My legs were trembling a bit at the end.

Start Time: 7:30 pm; Workout Time: 72 minutes; Calories Burned: 467; Avg Heart Rate: 101. 


WEDNESDAY - MAY 11, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

I did OK. I tried doing 25's early on with te Shoulder Presses and Bicep Curls, but cut back on the send set. Everything else went OK.

Start Time: 7:25 pm; Workout Time: 40 minutes; Calories Burned: 368; Avg Heart Rate: 118.


THURSDAY - MAY 12, 2022 - THE POWER OF 4 - Attack and Defend

My balance was OK, so the workout went OK.

Start Time: 8:30 pm; Workout Time: 49 minutes; Calories Burned: 334; Avg Heart Rate: 104.


FRIDAY - MAY 13, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I did 30 pushups and 15 Band Pull-downs on each set. It went fine.

Start Time: 8:15 pm; Workout Time: 70 minutes; Calories Burned: 500; Avg Heart Rate: 106.   


SATURDAY - MAY 14, 2022 - THE POWER OF 4 - Morning Yoga

I had cut the lawn earlier today, so my legs were feeling especially stiff. I was modifying a bit. The socks I was wearing kept sliding off, so it was tough to get into standing vinyasas. I was feeling a bit of a crick in my back, so I decided to do some foam rolling instead of the vinyasas. I don't think I'd done that in at least a year.

Start Time: 8:45 pm; Workout Time: 37 minutes; Calories Burned: 222; Avg Heart Rate: 98. 


SUNDAY - MAY 15, 2022 - Rest

I skipped the ab workout again.


SUNDAY WEIGH IN

Weight: 151.8 (-2.6 lbs)
Body Fat: 11.9% (-0.2%)


THOUGHTS FOR THE WEEK

Nothing major. I was able to get through a round of golf, which had been a concern with my health (mostly balance) situation, so that made me feel a bit better.

WEEK OF 05/02/2022 - THE POWER OF 4 - ROUND 2 - WEEK 2 (Part 2)

MONDAY, MAY 2, 2022 to WEDNESDAY, MAY 4, 2022 - Rest

I had taken off from Thursday to Sunday last week for a mental break. I decided to give myself a full week off, and will pick up again this Thursday.


THURSDAY - MAY 5, 2022 - THE POWER OF 4 - Flash Card Plyo

I promised myself I'd get started again today, using the next few days to finish up week 2 of the round. My feet were really swollen, so it was tough, but I did what I could. It wasn't pretty, but I wasn't intentionally dogging it either.

Start Time: 8:45 pm; Workout Time: 42 minutes; Calories Burned: 300; Avg Heart Rate: 104.


FRIDAY - MAY 6, 2022 - THE POWER OF 4 - Push

I used 15's on most of the weighted exercises. I tried increasing my pushup reps on a few of those moves.

Start Time: 8:45 pm; Workout Time: 47 minutes; Calories Burned: 380; Avg Heart Rate: 140.


SATURDAY - MAY 7, 2022 - THE POWER OF 4 - Morning Yoga

One of the longer yoga routines was scheduled for today, but I went with this one because there are very few Vinyasas to Warrior poses, which I have a really, really hard time getting into anymore.

Start Time: 9:00 pm; Workout Time: 37 minutes; Calories Burned: 170; Avg Heart Rate: 91.


SUNDAY - MAY 8, 2022 - Rest

I blew off the ab workout again


SUNDAY WEIGH IN

Weight: 154.6 (-0.4 lbs)
Body Fat: 12.4% (-0.1%)


THOUGHTS FOR THE WEEK

I'm mentally tired, but I forced myself to finish the last half of Week 2 that I started last week. I;m feeling sluggish.

WEEK OF 04/25/2022 - THE POWER OF 4 - ROUND 2 - WEEK 2 (Part 1)

MONDAY - APRIL 25, 2022 - THE POWER OF 4 - Chest and Back Round Robin

My worksheets say I hadn't done this one for two months. I thought that must have been incorrect, but I looked back at last round's schedule, and it was right. Rotation was 25 pushups on the power stands, 12 weighted rows (seated) with 30 lb weights, 20 pushups on med balls, 8 pullups with the pullup assist, 15 decline pushups on an upside down Bosu ball, and 15 band pulldowns. The toughies were the pushups on the bosu. I didn't go too low because it was tough to keep it steady. The assisted pullups also gave me a little trouble, but most of that was due to my weakened grip strength.

Start Time: 7:50 pm: workout Time: 57 minutes; Calories Burned: 508; Avg Heart Rate: 116.


TUESDAY - APRIL 26, 2022 - THE POWER OF 4 - 

WEDNESDAY - APRIL 27, 2022 - THE POWER OF 4 - 


THURSDAY - APRIL 28, 2020 to SUNDAY - MAY 1, 2022 - Rest

I was mentally stressed about a number of things and needed a break.

SUNDAY WEIGH IN

Weight: 155.0 (+2.4 lbs)
Body Fat: 12.2% (+0.4%)


THOUGHTS FOR THE WEEK

I just mentally checked out. I reached a breaking point, and just need to relax and take time for myself.

WEEK OF 04/18/2022 - THE POWER OF 4 - ROUND 2 - WEEK 1

MONDAY - APRIL 18, 2022 - THE POWER OF 4 - Push 

I was debating on whether to start again today or next week, or even the week after that. I've been feeling a bit "off" lately, so I thought it was time to get back at it, but didn't feel up to it. About 9:15 pm, I did the Squat, Curl, Press move before I even started the workout, just to do something. I then decided to do the workout. I felt a bit weaker than usual at times, but I actually did a few more reps than last time on a few of the moves. On the Eccentric Decline Pushups, I got 22 reps in, but I wasn't going really low, but did OK on the rest of the moves.

Start Time: 9:20 pm; Workout Time: 47 minutes; Calories Burned: 399; Avg Heart Rate: 112.


TUESDAY - APRIL 19, 2022 - THE POWER OF 4 - Plyo 30/15 

My balance was OK at the beginning, then got progressively worse as I went along. It was a struggle, and I modified a lot, but I did the best I could.

Start Time: 8:05 pm; Workout Time: 43 minutes; Calories Burned: 276; Avg Heart Rate: 100.


WEDNESDAY - APRIL 20, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I wasn't dreading today's workout. I actually like it, but I kept putting off starting. I eventually got going. 30 Pushups. 15 Band Pull Downs. No problems, but I think I maybe can go deeper on the pushups. I bought a couple of pullup grips that clamp onto the door frame. I really haven't tried to do pullups in months because my hand strength is weakening, but I thought I'd give these a chance instead of using my regular pullup bar. They haven't arrived yet, but I'm anxious to give them a try.

Start Time: 8:30 pm; Workout Time: 70 minutes; Calories Burned: 514; Avg Heart Rate: 105.


THURSDAY - APRIL 21, 2022 - THE POWER OF 4 - Flash Cardio 

I did OK. My balance wasn't great.

Start Time: 7:20 pm; Workout Time: 48 minutes; Calories Burned: 282; Avg Heart Rate: 97.


FRIDAY - APRIL 22, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge 

My balance was really bad at the start. I tried using 25's on the Shoulder Presses, which is what I've been using lately, but I was stumbling all over the place. It wasn't because I couldn't lift the weight, it was because it was throwing me off balance. I reduced to 20's on the send set, and also only used 20's on the Bicep Curls. On all the other moves, I used te same weights and did the same reps as the last time I did this routine. It felt like I was going backwards, but in reality, it was only on three moves..

Start Time: 8:10 pm; Workout Time: 40 minutes; Calories Burned: 360; Avg Heart Rate: 125.


SATURDAY - APRIL 23, 2022 - THE POWER OF 4 - Morning Yoga 

I was a bit tight, but got through it. I'm still having a problem swinging my leg through and getting up into a standing position. It feels like my quads aren't strong enough to push me up anymore.

Start Time: 8:35 pm; Workout Time: 37 minutes; Calories Burned: 210; Avg Heart Rate: 96.


SUNDAY- APRIL 24, 2022 - Rest

I had Power of 4 ab routine scheduled, but I didn't have the energy to do it. Bad Habits reforming, as I skipped a lot of the Sunday ab routines last round.


SUNDAY WEIGH IN

Weight: 152.6 (-0.6 lbs)
Body Fat: 11.8% (+0.1%)


THOUGHTS FOR THE WEEK

Overall, I did OK after the two week layoff. First time I've lost weight in weeks, which is OK.

WEEK OF 03/28/2022 - THE POWER OF 4 - WEEK 13

MONDAY - MARCH 28, 2022 - THE POWER OF 4 - Flash Cardio

I was thinking it was going to be Cardio 24 for most of the day, then saw it was indeed Flash Cardio, which we only did a few days ago. It's a longer workout by about 20 minutes, but I did it anyways. My balance was bad and my legs were a bit weak, so I was stumbling a lot, and couldn't go full blast, but I got through it. Just not a good result.

Start Time: 8:20 pm; Workout Time: 48 minutes; Calories Burned: 311; Avg Heart Rate: 101.


TUESDAY - MARCH 29, 2022 - THE POWER OF 4 - Push

I increased my reps on most of the pushup moves, which was good. On the other moves, my weights and reps were the same as the last few times. Will maybe try and increase something on those next time.  

Start Time: 8:00 pm; Workout Time: 47 minutes; Calories Burned: 385; Avg Heart Rate: 101.


WEDNESDAY - MARCH 30, 2022 - THE POWER OF 4 - Plyo 30/15

I was a bit unsteady on my feet. Not a great workout overall, but I did what I could.

Start Time: 7:40 pm; Workout Time: 43 minutes; Calories Burned: 259; Avg Heart Rate: 98.

THURSDAY - MARCH 31, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I got through it fine. 30 pushups and 15 pulldowns with bands. Even though I haven't been doing regular pullups this round, I do feel the muscles in my back. This is one of my favorite routines.

Start Time: 8:30 pm; Workout Time: 70 minutes; Calories Burned: 437; Avg Heart Rate: 99.

FRIDAY - APRIL 1, 2022 - THE POWER OF 4 - Heart, Lungs, and Legs

My balance was off again, but I did what I could. I held onto a chair for balance on a few of the moves, so I ccould go deeper, which seemed to work.

Start Time: 5:35 pm; Workout Time: 58 minutes; Calories Burned: 371; Avg Heart Rate: 100.

SATURDAY - APRIL 2, 2022 - THE POWER OF 4 - Pure Stretch

This is Day 90 and the last workout of the round. I wasn't as flexible as I have been lately, but probably more so than when the round began. A good way to finish things out.

Start Time: 7:25 pm; Workout Time: 48 minutes; Calories Burned: 255; Avg Heart Rate: 94.


SUNDAY - APRIL 3, 2022 - Rest


SUNDAY WEIGH IN

Weight: 151.8 (+1.0 lbs)
Body Fat: 11/5% (+0.3%)


THOUGHTS FOR THE WEEK

Throughout the day, my balance seems to be getting better. I don't know if it's because I'm just getting used to making adjustments, or what the reason is, but it's a bit encouraging. However, that doesn't seem to be carrying over the the workouts, especially the cardio, plyo, or yoga ones. That's frustrating, but I just do what I can. Most of my entries mention how my balance is, because that really determines how the workout went. On the strength workouts, I seem to be able to increase reps or weights occassionaly, so that's good.


THOUGHTS ON THE ROUND

My thoughts are tainted a bit because I have a problem doing half of the workouts, so it's tough to compare it to what I've done before with other programs. I'm thinking if I was able to go full throttle I would have enjoyed it much more. It's tough when you're limited and feel there's not much you can do about it because that's the way it is. However, in the back of my mind, I do look for breakthroughs. I did put on about 13 lbs during the 13 weeks. While that might be terrifying for some, it was extremely necessary for me, as I'd lost a lot of weight the previous year. I just need to get a grip on what I'm eating. My doctor told me to liberalize things a bit because the sugar readings have been so good, but I think I may be going too far, so I have to keep an eye on that. One regret I had was that I skipped many, too many, of the Sunday ab workouts. I just let it be OK, when it shouldn't have been. I think I might have missed only one other workout during the 90 days. Overall, I like the program. It's still Tony. The workouts are similar in style to his other programs, just with some new moves, which kept things fresh and interesting. I used bands instead of actual pullups because I was having a problem with those, especially on my grip on the bar, but the bands did seem to give me results, so there's no real regrets there. Overall, I enjoyed it because it was a bit different. One thing I'm ambivalent about was the schedule. P90X had a set weekly schedule that didn't really change too much. On Monday's you know if was pushups, Arms on Wednesdays, etc. With Power of 4, that wasn't the case. There was a schedule, but it seemed random. I'm sure Tony knew what he was doing when setting it up, so it was just a trust factor. In the next 90 day round, he's set up two options. One is "Burn", which is leaning more cardio based, and the other is "Build", which is more of the strength workouts. I'll be doing "Build". The workouts are a bit more taxing on the body, but he does warn you about that, and tells you to listen to your body, so I'll be listening.