MONDAY - JANUARY 24, 2022 - THE POWER OF 4 - Head To Toe
One of Tony's U-C-M-L (Upper-Pushups, Cardio, Middle-Abs, Lower-Plyo) workouts. They've never been my favorites. The push-ups are usually weird. Same here, but overall it was OK. I did OK. Plyo is tough for me, but I modified.
Start Time: 7:55 pm; Workout Time: 56 minutes; Calories Burned: 459; Average Heart Rate: 112.
TUESDAY - JANUARY 25, 2022 - THE POWER OF 4 - Who's Got Your Back?
Second time doing this one, as it looks like we're starting to repeat workouts. I wasn't really looking forward to it, but I modified things a bit to get more out of it. The problem I've been having lately is very little strength in my hands. I can't grip the pullup bar for any length of time to do regular pullups, so I did band pulldowns. On the weighted back moves, I did most of them seated, so I didn't lose my balance. That seemed to work OK. I used 25's most of the time on those, but tried 40's on the Lawnmowers, which is what I used to use. The back strength still seems to be there, but I was having a problem holding the weights flat in my weak hands. Overall, I did what I could, and feel like I got something out of it.
Start Time: 7:05 pm; Workout Time: 55 minutes; Calories Burned: 432; Average Heart Rate: 109.
WEDNESDAY - JANUARY 26, 2022 - THE POWER OF 4 - Flash Cardio
I did my best. Had to modify a lot of the moves, and didn't go full blast because of my balance, but I got it done.
Start Time: 8:10 pm; Workout Time: 48 minutes; Calories Burned: 334; Avg Heart Rate: 103.
THURSDAY - JANUARY 27, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge
I was losing my balance a lot with the weights, so my form wasn't great. I even used a resistance band on a few of the bicep moves, but was losing my balance there too. I guess I'm going to have good days and bad days, and I'll just have to adjust as needed.
Start Time: 8:45 pm; Workout Time: 40 minutes; Calories Burned: 375; Avg Heart Rate: 118.
FRIDAY - JANUARY 28, 2022 - THE POWER OF 4 - Power and Strength Yoga
This was supposed to be done tomorrow, but I wasn't looking forward to doing it on a Saturday, so I swapped it with Attack and Defend and got it done tonight. I've been really bad on my yoga the last few months. I knew this one was going to be tough, and it was. It reminded me a lot of the original Yoga X, where one move is added to each previous sequence. My balance is becoming horrible. I can barely get into any of the Warrior poses, let alone stay in them for any length of time. However, I did my best and didn't let it get the best of me mentally. My balance increased a small bit as I went along, but only a very small bit. Hopefully I can get some of it back.
Start Time: 8:45 pm; Workout Time: 66 minutes; Calories Burned: ????; Avg Heart Rate: ????
SATURDAY - JANUARY 29, 2022 - THE POWER OF 4 - Attack and Defend
I tried putting some insoles into my shoes, hoping to keep my ankles from rolling in, and giving me better balance. They worked a bit, but also made me feel higher off the floor, decreasing my stability a bit. I'm going to keep them in for now. The workout went OK. I pretty much kept up with the reps. I did front kicks instead of sprawls. I didn't work up a big sweat because I coouldn't do full range of motion, and I didn't get too winded, but my feet did get tired.
Start Time: 7:00 pm; Workout Time: 49 minutes; Calories Burned: 382; Avg Heart Rate: 109.
SUNDAY - JANUARY 30, 2022 - THE POWER OF 4 - The Power of Core
I modified the Rolling Hip Drops to straight hip drops, and I only did 10 reps of each of the two Toe Tap moves.
Start Time: 9:50 pm; Workout Time: 23 minutes; Calories Burned: 144; Avg Heart Rate: 100.
SUNDAY WEIGH IN
Weight: 145.6 (-0.2 lbs)
Body Fat: 10.0% (+0.3%)
I'm glad I'm not losing weight, but am not thrilled about the recent increases in body fat %, but maybe that's part of it.
THOUGHTS FOR THE WEEK
I pretty much kept up with the workouts, but need to work on getting some strength back.
Tuesday, January 25, 2022
Monday, January 17, 2022
WEEK OF 1/17/2022 - THE POWER OF 4 - WEEK 3
MONDAY - JANUARY 17, 2022 - THE POWER OF 4 - Heart, Lungs, Legs
My feet and legs were feeling really, really heavy, so I really wasn't in the mood. I modified most moves and my intensity level was about a two. Plus, Tony was getting very annoying to me for some reason. Not a great effort.
Start Time: 7:15pm; Workout Time: 58 minutes; Calories Burned: 353; Average Heart Rate: 98.
TUESDAY - JANUARY 18, 2022 - THE POWER OF 4 - Chest and Back Round Robin
My rotation and target reps. Chest-Pushups: a) Power Stands (25), b) Medicine Balls (20), Decline on an upside down Bosu Ball (15). Back-Pullups: a) Unassisted (4); b) Pull Up Assist (8); c) Band Pull Down - Yellow (12). I did all the reps except for the unassisted pullups, where I could only get two in because of very little grip strength on the bar. I found out today I have some impingements in my neck. I'm hoping that is causing the weakness in my hands and that it can be corrected. I felt really good after the workout.
Start Time: 7:35 pm; Workout Time: 57 minutes; Calories Burned: 432; Average Heart Rate: 108;
WEDNESDAY - JANUARY 19, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold
This wasn't one of my favorites from Beta because it seemed to go on forever. Same here. This was an hour and twelve minute workout. There was about a 5 minute yoga stretch at the end, but it is still long. With that said, however, I think this is one of the best leg workouts Tony has ever done. My legs are quivering. I used 10 lb weights on most of the moves. I also dis something I didn't do during Beta, and that was using a chair (no weights) for balance on the Reaches and also on the Curtsy Lunges. I found I was able to go deeper on the moves instead of struggling for balance. I was definitely able to feel those moves more. Outside of the time factor, I liked the workout.
Start Time: 7:10 pm; Workout Time: 72 minutes; Calories Burned: 521; Average Heart Rate: 106.
THURSDAY - JANUARY 20, 2022 - THE POWER OF 4 - Push
I used 15's on most of the weight exercises and 25's on the Stability Ball Chest Presses. Surprisingly I was able to handle that pretty well. My strength had been decreasing, so I thought I might have problems. I even got 16 reps in. On the push-ups I mostly did 12 reps with the power stands. I've done more on this workout before, but haven't done it in a while and did lose some strength. Hopefully, I'm getting a bit of it back. The one drawback was that I was losing my balance again while working with the weights while standing.
Start Time: 7:55 pm; Workout Time: 47 minutes; Calories Burned: 397; Average Heart Rate: 112.
FRIDAY - JANUARY 21, 2022 - THE POWER OF 4 - Primal Flow
This was actually scheduled for tomorrow, with Pure Stretch supposed to be done today. Last night I was thinking of switching them so I could get this one out of the way, instead of dreading it all day Saturday. This morning I saw someone in the Facebook group do the switch for the same reason, so her post motivated me to switch. It turned out to be my best workout in months. I decided early on to give it my best. I was even doing burpees, which I've been afraid to do. Good job for me!
Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 446; Average Heart Rate: 111.
SATURDAY - JANUARY 22, 2022 - THE POWER OF 4 - Pure Stretch
I generally like stretch routines, and this one was no different. I don't think anything was new, but it worked well.
Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 292; Average Heart Rate: 99.
SUNDAY - JANUARY 23, 2022 - THE POWER OF 4 - Crunch Town
Same as the Beta version. I did OK. The only modification I did was on the last move where I rolled into boat, instead of sitting up.
Start Time: 10:10 pm; Workout Time: 21 minutes; Calories Burned: 136; Average Heart Rate: 100.
My feet and legs were feeling really, really heavy, so I really wasn't in the mood. I modified most moves and my intensity level was about a two. Plus, Tony was getting very annoying to me for some reason. Not a great effort.
Start Time: 7:15pm; Workout Time: 58 minutes; Calories Burned: 353; Average Heart Rate: 98.
TUESDAY - JANUARY 18, 2022 - THE POWER OF 4 - Chest and Back Round Robin
My rotation and target reps. Chest-Pushups: a) Power Stands (25), b) Medicine Balls (20), Decline on an upside down Bosu Ball (15). Back-Pullups: a) Unassisted (4); b) Pull Up Assist (8); c) Band Pull Down - Yellow (12). I did all the reps except for the unassisted pullups, where I could only get two in because of very little grip strength on the bar. I found out today I have some impingements in my neck. I'm hoping that is causing the weakness in my hands and that it can be corrected. I felt really good after the workout.
Start Time: 7:35 pm; Workout Time: 57 minutes; Calories Burned: 432; Average Heart Rate: 108;
WEDNESDAY - JANUARY 19, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold
This wasn't one of my favorites from Beta because it seemed to go on forever. Same here. This was an hour and twelve minute workout. There was about a 5 minute yoga stretch at the end, but it is still long. With that said, however, I think this is one of the best leg workouts Tony has ever done. My legs are quivering. I used 10 lb weights on most of the moves. I also dis something I didn't do during Beta, and that was using a chair (no weights) for balance on the Reaches and also on the Curtsy Lunges. I found I was able to go deeper on the moves instead of struggling for balance. I was definitely able to feel those moves more. Outside of the time factor, I liked the workout.
Start Time: 7:10 pm; Workout Time: 72 minutes; Calories Burned: 521; Average Heart Rate: 106.
THURSDAY - JANUARY 20, 2022 - THE POWER OF 4 - Push
I used 15's on most of the weight exercises and 25's on the Stability Ball Chest Presses. Surprisingly I was able to handle that pretty well. My strength had been decreasing, so I thought I might have problems. I even got 16 reps in. On the push-ups I mostly did 12 reps with the power stands. I've done more on this workout before, but haven't done it in a while and did lose some strength. Hopefully, I'm getting a bit of it back. The one drawback was that I was losing my balance again while working with the weights while standing.
Start Time: 7:55 pm; Workout Time: 47 minutes; Calories Burned: 397; Average Heart Rate: 112.
FRIDAY - JANUARY 21, 2022 - THE POWER OF 4 - Primal Flow
This was actually scheduled for tomorrow, with Pure Stretch supposed to be done today. Last night I was thinking of switching them so I could get this one out of the way, instead of dreading it all day Saturday. This morning I saw someone in the Facebook group do the switch for the same reason, so her post motivated me to switch. It turned out to be my best workout in months. I decided early on to give it my best. I was even doing burpees, which I've been afraid to do. Good job for me!
Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 446; Average Heart Rate: 111.
SATURDAY - JANUARY 22, 2022 - THE POWER OF 4 - Pure Stretch
I generally like stretch routines, and this one was no different. I don't think anything was new, but it worked well.
Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 292; Average Heart Rate: 99.
SUNDAY - JANUARY 23, 2022 - THE POWER OF 4 - Crunch Town
Same as the Beta version. I did OK. The only modification I did was on the last move where I rolled into boat, instead of sitting up.
Start Time: 10:10 pm; Workout Time: 21 minutes; Calories Burned: 136; Average Heart Rate: 100.
SUNDAY WEIGH IN
Weight: 145.8 (+2.8 lbs)
Body Fat: 9.7% (+0.2%)
At this point, weight gain is good for me.
THOUGHTS FOR THE WEEK
I did pretty good on most of the workouts. I was disappointed I couldn't do more unassisted pull-ups in Chest and Back Round Robin, but I was encouraged by some of the things I did in Primal Flow.
Weight: 145.8 (+2.8 lbs)
Body Fat: 9.7% (+0.2%)
At this point, weight gain is good for me.
THOUGHTS FOR THE WEEK
I did pretty good on most of the workouts. I was disappointed I couldn't do more unassisted pull-ups in Chest and Back Round Robin, but I was encouraged by some of the things I did in Primal Flow.
Monday, January 10, 2022
WEEK OF 1/10/2022 - THE POWER OF 4 - WEEK 2
MONDAY - JANUARY 10, 2022 - THE POWER OF 4 - Plyo 30/15
I remembered the Beta version wasn't one of my favorites. Doing the warmup, I just wanted the workout to be over. After two moves, I didn't know how I was going to get through the remaining eighteen moves, but I did it. I was moving really slow with a limited range of motion, so I don't know how effective it was, but I finished.
Start Time: 8:40 pm; Workout Time: 42 minutes; Calories Burned: 291; Average Heart Rate: 103.
TUESDAY - JANUARY 11, 2022 - THE POWER OF 4 - Triple Trouble Challenge
I did pulldowns (15 per set) with the yellow bands instead of pull ups. I figured I'd get more out of that than doing two or three ugly pullups. I attached the bands to the pullup bar, sat underneath it, and pulled directly down, concentrating on activating my back muscles before each rep. All things being equal, I think pullups are probably more effective, but not today. I did 30 pushups on each set. I tired on a few sets today, where normally I don't.
Start Time:7:55 pm; Workout Time: 70 minutes; Calories Burned: 510; Average Heart Rate: 105.
WEDNESDAY - JANUARY 12, 2022 - THE POWER OF 4 - Flash Cardio
I had to modify a lot of the moves, but did what I could. I can't jump straight up, or do jumping jacks, so I was limited a lot. Late in the workout I was thinking I could go deeper in a squat to get more of a workout on the moves where I couldn't jump.
Start Time: 8:00 pm; Workout Time: 48 minutes; Calories Burned: 356; Average Heart Rate: 106.
THURSDAY - JANUARY 13, 2022 - THE POWER OF 4 - Arms and Abs
The plan was to do most of the bicep moves sitting down, because I'd been losing my balance while trying to control the weight while standing. However, I seemed to be able to stand OK. I went down in weight on of few of the moves, so that might have helped. I used 20's a lot, where I used to use 25's. I'm still trying to find out what I can do. It's almost like starting all over again.
Start Time: 8:320 pm; Workout Time: 42 minutes; Calories Burned: 361; Average Heart Rate: 114.
FRIDAY - JANUARY 14, 2022 - THE POWER OF 4 - Kickin' and Punchin'
This was very long. At one time I would have really liked it, but now I just try to survive. My balance was a bit better than I thought it was going to be, but I had to limit my intensity and range of motion. Still, it was a good time.
Start Time: 8:20 pm; Workout Time: 69 minutes; Calories Burned: 507; Average Heart Rate: 107.
SATURDAY - JANUARY 15, 2022 - THE POWER OF 4 - Morning Yoga
I tried doing this one in my heavy socks that have small grips on the bottom of them. They were sliding off a bit on the downward dogs, but overall they worked OK. I'm having real problems holding my balance while getting into the Warrior poses. I'll just keep working at it and doing my best. This was a good alternative to the other two yoga workouts which are both over an hour and have a lot of vinyasas. This was a lot of stretching.
Start Time: 6:35 pm; Workout Time: 37 minutes; Calories Burned: 206; Average Heart Rate: 101.
SUNDAY - JANUARY 16, 2022 - The POWER OF 4 - The Power of Core
Some of these more are just annoyingly long, so I either modified them or cut down the reps. Notably the two toe tap moves, where I just did 10 reps each.
Start Time: 9:30pm; Workout Time: 23 minutes; Calories Burned: 164; Average Heart Rate: 105.
SUNDAY WEIGH IN
Weight: 143.0 (+1.6 lbs)
Body Fat: 9.5% (+0.6%)
Numbers may be a bit off. I usually weigh myself after just getting up on an empty stomach, but I forgot this morning, and had a bit of a light breakfast before the weigh in. Regardless, the weight gain is welcomed.
THOUGHTS FOR THE WEEK
I did OK, but noticed I'm having to lower weights or reps or modify some moves, Some of it is because I'm getting older. Some of it is due to some loss of strength or balance and mobility. I'll try to get better at what I can, and deal with what I can't.
I remembered the Beta version wasn't one of my favorites. Doing the warmup, I just wanted the workout to be over. After two moves, I didn't know how I was going to get through the remaining eighteen moves, but I did it. I was moving really slow with a limited range of motion, so I don't know how effective it was, but I finished.
Start Time: 8:40 pm; Workout Time: 42 minutes; Calories Burned: 291; Average Heart Rate: 103.
TUESDAY - JANUARY 11, 2022 - THE POWER OF 4 - Triple Trouble Challenge
I did pulldowns (15 per set) with the yellow bands instead of pull ups. I figured I'd get more out of that than doing two or three ugly pullups. I attached the bands to the pullup bar, sat underneath it, and pulled directly down, concentrating on activating my back muscles before each rep. All things being equal, I think pullups are probably more effective, but not today. I did 30 pushups on each set. I tired on a few sets today, where normally I don't.
Start Time:7:55 pm; Workout Time: 70 minutes; Calories Burned: 510; Average Heart Rate: 105.
WEDNESDAY - JANUARY 12, 2022 - THE POWER OF 4 - Flash Cardio
I had to modify a lot of the moves, but did what I could. I can't jump straight up, or do jumping jacks, so I was limited a lot. Late in the workout I was thinking I could go deeper in a squat to get more of a workout on the moves where I couldn't jump.
Start Time: 8:00 pm; Workout Time: 48 minutes; Calories Burned: 356; Average Heart Rate: 106.
THURSDAY - JANUARY 13, 2022 - THE POWER OF 4 - Arms and Abs
The plan was to do most of the bicep moves sitting down, because I'd been losing my balance while trying to control the weight while standing. However, I seemed to be able to stand OK. I went down in weight on of few of the moves, so that might have helped. I used 20's a lot, where I used to use 25's. I'm still trying to find out what I can do. It's almost like starting all over again.
Start Time: 8:320 pm; Workout Time: 42 minutes; Calories Burned: 361; Average Heart Rate: 114.
FRIDAY - JANUARY 14, 2022 - THE POWER OF 4 - Kickin' and Punchin'
This was very long. At one time I would have really liked it, but now I just try to survive. My balance was a bit better than I thought it was going to be, but I had to limit my intensity and range of motion. Still, it was a good time.
Start Time: 8:20 pm; Workout Time: 69 minutes; Calories Burned: 507; Average Heart Rate: 107.
SATURDAY - JANUARY 15, 2022 - THE POWER OF 4 - Morning Yoga
I tried doing this one in my heavy socks that have small grips on the bottom of them. They were sliding off a bit on the downward dogs, but overall they worked OK. I'm having real problems holding my balance while getting into the Warrior poses. I'll just keep working at it and doing my best. This was a good alternative to the other two yoga workouts which are both over an hour and have a lot of vinyasas. This was a lot of stretching.
Start Time: 6:35 pm; Workout Time: 37 minutes; Calories Burned: 206; Average Heart Rate: 101.
SUNDAY - JANUARY 16, 2022 - The POWER OF 4 - The Power of Core
Some of these more are just annoyingly long, so I either modified them or cut down the reps. Notably the two toe tap moves, where I just did 10 reps each.
Start Time: 9:30pm; Workout Time: 23 minutes; Calories Burned: 164; Average Heart Rate: 105.
SUNDAY WEIGH IN
Weight: 143.0 (+1.6 lbs)
Body Fat: 9.5% (+0.6%)
Numbers may be a bit off. I usually weigh myself after just getting up on an empty stomach, but I forgot this morning, and had a bit of a light breakfast before the weigh in. Regardless, the weight gain is welcomed.
THOUGHTS FOR THE WEEK
I did OK, but noticed I'm having to lower weights or reps or modify some moves, Some of it is because I'm getting older. Some of it is due to some loss of strength or balance and mobility. I'll try to get better at what I can, and deal with what I can't.
Monday, January 3, 2022
WEEK OF 1/3/2022 - THE POWER OF 4 - WEEK 1
MONDAY - JANUARY 3, 2022 - THE POWER OF 4 - Cardio 24
Today is the official launch date of Tony's new program, The Power of 4, that we've been beta testing for the last 15 months. I actually previewed this workout a few weeks ago, as it was the only one he had up extra early. It's an easy, short, cardio routine. I did the best I could, and actually felt a bit better than I thought I would. I have total numbness in my feet from the diabetes. This affects my balance a lot, and also makes it almost impossible for me to jump straight up. Side to side is OK. Front to back kicks are doable slowly because I have to keep resetting my balance after each kick. I tried going a bit harder on the things I could do to compensate.
Start Time: 7:10 pm; Workout Time: 26 minutes; Calories Burned: 217; Average Heart Rate: 111.
TUESDAY - JANUARY 4, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge
Even though I'd done this one countless times in Beta, there was still some learning today. I've lost a lot of strength. It could be because I've lost a lot of muscle mass because I'm not eating enough protein, or it could be because I haven't done any real strength training in a few months. Regardless, 25 lb dumbbells used to be my sweet spot. Today they were really heavy, and I only used the on one move, the Standing Bicep Curls. I did 10 reps of each move, except for Dolphin Pushups, where I did 20. I weighted down a lot from last time, just to survive. I also was losing my balance a lot as I was lifting the weights, usually stumbling forward, and that affected things a lot. If I'd had a stronger foundation, I might have been able to go a bit heavier. One other thing. This routine is now compacted down from 53 minutes to 40. The routine is the same moves, and the same amount (24) as Beta. Going that fast wears you out in a hurry. However, I did the best I could.
Start Time: 8:30 pm; Workout Time: 40 minutes; Calories Burned: 364; Average Heart Rate: 125.
WEDNESDAY - JANUARY 5, 2022 - THE POWER OF 4 - Flash Card Plyo
This was tough for me, as I can't move on my feet, or jump straight up like I used to. I had to do a lot of modifying. I don't like Mountain Squats, so instead I got into Bridge and did some kicks. On the first set of Plank Pops (Burpees), I just got into Child Pose because I didn't know what to do. On the second go around I tried to get a few Burpees in, but they were ugly. More stepping back than jumping back. I don't know if I'm permanently limited or if I can learn to get some movement back the more I do it.
Start Time:7:15 pm; Workout Time: 42 minutes; Calories Burned: 263; Average Heart Rate: 103.
THURSDAY - JANUARY 6, 2022 - THE POWER OF 4 - Who's Got Your Back?
I had to plow out my driveway when I got home, so that took a bit out of me. There was no was I was going to do a lot of regular pullups, so I used bands attached to the pullup bar, sat underneath it, and pulled down. It worked OK. On the weighted back moves, I did them sitting down. I was losing my balance when standing up. I think they were just as effective. I wasn't looking forward to this workout to begin with, so I'm happy I got it done, and somewhat pleased with the results.
Start Time: 7:40 pm; Workout Time: 55 minutes; Calories Burned: 391; Average Heart Rate: 114.
FRIDAY - JANUARY 7, 2022 - THE POWER OF 4 - Attack and Defend
I've always been a fan of the martial arts type programs, and I'm a big fan of Alice's so I liked this one a lot. However, my decrease in balance makes it tougher for me. Today my balance was better than I thought it would be, but I still had to go slowly and limit my range of motion a bit, so as not to throw myself further off balance. I did notice my legs were tiring quickly. I don't know if it is because they were sore, or it it's just the way things are going to be. Overall, though, the routine was a bit encouraging. Hopefully, things, specifically my balance, will improve the more I work at it.
Start Time: 8:40 pm; Workout Time: 49 minutes; Calories Burned: 373; Average Heart Rate: 108.
SATURDAY - JANUARY 8, 2022 - THE POWER OF 4 - Don't Skip The Yoga
I liked the pace and sequencing, but I couldn't do a lot of the moves because of my lack of balance. However, I tried.
Start Time: 4:05 pm; Workout Time: 67 minutes; Calories Burned: 472; Average Heart Rate: 104.
SUNDAY - JANUARY 9, 2022 - Rest
I had Crunchtown scheduled, but really wasn't feeling well, so I skipped it. Normally, I would have powered through and did it, but I'm feeling like I can't do as much, so I didn't even consider it.
SUNDAY WEIGH IN
Weight: 141.4 (+3.0 from 2 weeks ago)
Body Fat: 8.9% (+0.5% from 2 weeks ago)
This is no longer about losing weight for me. It's about gaining it back.
THOUGHTS FOR THE WEEK
After a few weeks off because of sickness, and very little before that because of planned rest, I was pretty much jumping back into the fire. I'm finding I can't do as much as I used to, some because of my loss of balance, some because I can't jump, as the illnesses make me feel like I have twenty pound weights on my feet. My goal and challenge is to beat it and get back to where I was.
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