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.