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.