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.