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.