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.

WEEK OF 03/21/2022 - THE POWER OF 4 - WEEK 12

MONDAY, MARCH 21, 2022 - THE POWER OF 4 - Flash Card Plyo

I got home a bit late after a retirement party. I didn't feel like doing the main scheduled workout, which was Heart, Lungs, and Legs, because it was long. Flash Card Plyo was the scheduled alternate workout, but I've been having problems with the plyo workouts, so I was planning on doing the simpler and shorter Cardio 24. At the last minute I decided to suck it up and do Flash Card Plyo. It went OK. There are still a number of moves I have to severely modify, but I did, and did my best. I'm happy with the decision.

Start Time: 9:20 pm; Workout Time: 43 minutes; Calories Burned: 315; Avg Heart Rate: 107.


TUESDAY, MARCH 22, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

This was scheduled for last week, but I mistakenly dis Arms and Abs instead. Arms and Abs was scheduled for today, so I made the switch. I used the same weights as last time, and only increased the reps on a few moves. However, last time I had increased the reps on a lot of the moves, and continued that today with no problems.

Start Time: 8:10 pm; Workout Time: 40 minutes; Calories Burned: 372; Avg Heart Rate: 118.


WEDNESDAY, MARCH 23, 2022 - THE POWER OF 4 - Flash Cardio

Could have been the best I've done on this workout in a while. My balance was better than usual, and I even tried jumping upwards a few time, though I didn't get too far up. I'd count it as a definite success.

Start Time: 8:10 pm; Workout Time: 48 minutes; Calories Burned: 358; Avg Heart Rate: 107.


THURSDAY, MARCH 24, 2022 - THE POWER OF 4 - Head To Toe

Not my favorite workout, but it did go fast. I increased my reps on a couple of the pushup moves, but otherwise just got it done.
 
Start Time: 8:35 pm; Workout Time: 56 minutes; Calories Burned: 434; Avg Heart Rate: 108.


FRIDAY, MARCH 25, 2022 - THE POWER OF 4 - Attack and Defend

Close to the best I've done with this workout. I couldn't to full blast, but I wasn't losing my balance for any extended periods of time, either.
 
Start Time: 7:45 pm; Workout Time: 49 minutes; Calories Burned: 320; Avg Heart Rate: 103.


SATURDAY, MARCH 26, 2022 - THE POWER OF 4 - Don't Skip Yoga

Again, better than usual. I don't think I missed any moves or reps, but some were modified a bit, like the Half Moons. I got all the vinyasas in, including those in the Meathead section, but they wee ugly. I'm having a problem swinging my leg all the way through, then actually standing up, as the strength in my legs isn't there. Overall, it was encouraging improvement over what I'd done lately with the yoga routines.   
 
Start Time: 6:40 pm; Workout Time: 67 minutes; Calories Burned: 487; Avg Heart Rate: 108.


SUNDAY - MARCH 27, 2022 - Rest

I skipped the ab workout again. Bad habit!!!!


SUNDAY WEIGH IN

Weight: 150.8 (+1.4 lbs)
Body Fat: 11.2% (+0.4%)

Finally above 150 again!


THOUGHTS FOR THE WEEK

I think I did OK on the workouts. My balance seemed to be getting a little better. It might be just a temporary thing, so I'm not getting too excited, but it is a bit encouraging.

WEEK OF 03/14/2022 - THE POWER OF 4 - WEEK 11

MONDAY - MARCH 14, 2022 - THE POWER OF 4 - Primal Flow 

It's so weird, it would be easy to dog it, but I always challenge myself to do the best I can on this  workout. Today was no exception. I even got off the floor a bit on the last move (Jump Squats).

Start  Time: 8:15 pm; Workout Time: 55 minutes; Calories Burned: 463; Avg Heart Rate: 113.


TUESDAY - MARCH 15, 2022 - THE POWER OF 4 - Morning Yoga 

My balance seemed a bit better than usual, especially at the beginning, but I still had problems getting into Warrior 1. My legs just don't seem strong enough to get me up into it. My flexibility was better than normal, too, so overall it went well.

Start  Time: 8:15 pm; Workout Time: 37 minutes; Calories Burned: 269; Avg Heart Rate: 107.


WEDNESDAY - MARCH 16, 2022 - THE POWER OF 4 - Who's Got Your Back?

I'm still doing Band Pull Downs instead of pullups. I did 16 on each set. On the back exercises, I'm still doing them seated, as that seems safer to me. I used 0's again, but increased my reps from 10 to 12. 

Start  Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: 410; Avg Heart Rate: 108.


THURSDAY - MARCH 17, 2022 - THE POWER OF 4 - Plyo 30/15

My balance was horrible. I had to go really slow and missed several reps on each exercise. If I tried to go too low, I lost my balance and fell forward, Very frustrating, but it's what I have to deal with at times. I did what I could do.

Start  Time: 7:00 pm; Workout Time: 43 minutes; Calories Burned: 326; Avg Heart Rate: 108.


FRIDAY - MARCH 18, 2022 - THE POWER OF 4 - Arms and Abs

The workout went OK, but except for one move, I don't think I increased any weight or reps from the last few times. Instead of the bent over "Heavy Curls", which I don't think are good for my back, I do regular Bicep Curls. I don't know why, but for some reason I have problems lifting 25's on that move. I only got six reps in. In other workouts I can do more reps, so I'm wondering if it's where that move is placed in the workout. Maybe my arms are tired when I get there, but they shouldn't be. A mystery.

Start  Time: 7:50 pm; Workout Time: 42 minutes; Calories Burned: 341; Avg Heart Rate: 110.


SATURDAY - MARCH 19, 2022 - THE POWER OF 4 - Kicking and Punching

My balance was adequate, but it was tiring later on. I did OK overall

Start  Time: 6:50 pm; Workout Time: 69 minutes; Calories Burned: 484; Avg Heart Rate: 104.


SUNDAY - MARCH 20, 2022 - Rest

I skipped another ab workout. Becoming another very bad habit, but for some reason I can't muster up the energy on a Sunday


SUNDAY WEIGH IN

Weight: 149.4 (+1.4 lbs)
Body Fat: 10.8% (+0.3%)

The weight gain is good, but I'm eating too much junk again.


THOUGHTS FOR THE WEEK

I'm starting to wear down a bit, but on some of the routines I'm finding I can do more reps or weight here and there, which is good.

WEEK OF 03/07/2022 - THE POWER OF 4 - WEEK 10

MONDAY - MARCH 7, 2022 - THE POWER OF 4 - Triple Trouble Challenge 

I did 30 pushups on each set and 15 band pulldowns instead of pullups. I'm not sure if I can still do pullups because of the lack of strength in my hands. I'll give it a try sometime during the weak. I got all the reps in.

Start Time: 7:50 pm; Workout Time: 71 minutes; Calories Burned: 501; Avg Heart Rate: 104.


TUESDAY - MARCH 8, 2022 - THE POWER OF 4 - Heart, Lungs, and Legs 

Did my best. I even got a bit deeper in a few of the moves, which I think is going to be my key for this workout. Because I can't jump "up", my alternative is to go "down". I even did the Bear Crawls today.

Start Time: 8:30 pm; Workout Time: 58 minutes; Calories Burned: 430; Avg Heart Rate: 107.


WEDNESDAY - MARCH 9, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

This was a pretty good workout. I increased my reps from 10 to 12 on most of the exercises and on a lot of those I didn't I increased the weight. On the Military Presses and Bicep Curls I went from 20's to 25's. This may not seem like a lot, but over the last year or so, I'd lost a lot of strength, so this was encouraging. I may even been able to do more weight, but I was losing my balance.

Start Time: 8:10 pm; Workout Time: 40 minutes; Calories Burned: 366; Avg Heart Rate: 121.


THURSDAY - MARCH 10, 2022 - THE POWER OF 4 - Cardio 24

I did this one instead of Flash Cardio. The only time I'd done it was a few days before the actual start of the program. I went after it pretty good, for what I was able to do. It was a short workout, but a bit encouraging.

Start Time: 8:30 pm; Workout Time: 26 minutes; Calories Burned: 218; Avg Heart Rate: 114.


FRIDAY - MARCH 11, 2022 - THE POWER OF 4 - Attack and Defend

My balance wasn't the greatest. I switched from workout shoes to sneakers after the first round. They were heavier and clunkier than the others, but my feet land flatter. I have to figure out the footwear.

Start Time: 9:35 pm; Workout Time: 49 minutes; Calories Burned: 356; Avg Heart Rate: 105.


SATURDAY - MARCH 12, 2022 - THE POWER OF 4 - Pure Stretch

My flexibility is good sometimes, and today was one of those days. Not perfect, but good.

Start Time: 8:10 pm; Workout Time: 48 minutes; Calories Burned: 245; Avg Heart Rate: 93.


SUNDAY - MARCH 13, 2022 - Rest


SUNDAY WEIGH IN

Weight: 148.0 (-0.2 lbs)
Body Fat: 10.5% (no change)


THOUGHTS FOR THE WEEK

Overall, I think I did OK with the workouts. I'm disappointed a bit that I keep skipping my Sunday ab workouts, but I just feel drained.