WEEK OF 11/28/2022 - THE POWER OF 4 - ROUND 3 - WEEK 9

MONDAY - NOVEMBER 28, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I did the same moves and numbers I did last time, but I felt a bit stronger than last time. The only move I was having problems with was the pushups on the Medicine Balls. I think i was trying to improve my form on them, and found I couldn't go too deep. Something to work on.

Start Time: 8:00 pm; Workout Time: 57 minutes; Calories Burned: 429; Avg Heart Rate: 112.


TUESDAY - NOVEMBER 29, 2022 - THE POWER OF 4 - Plyo 30/15

This might be the best I've ever done with this workout. I did the Plank Frogs all the way through, and on the next move, the Plank Lunges, I was able to bring one leg up to my hand, the bring the other one towards my opposite elbow, which is about all I'm going to be able to do. I did reverse plank kicks instead of the Mountain Squats, as usual. I even tried doing some Jumping Jacks during the warmup, but couldn't. My brain won't let me even start them. 

Start Time: 7:55 pm; Workout Time: 42 minutes; Calories Burned: 251; Avg Heart Rate: 100.


WEDNESDAY - NOVEMBER 30, 2022 - THE POWER OF 4 - Arms and Abs

I went a bit faster than they did on the video, just because I wanted to get it done. I did the Heavy (Bicep) Curls out of sequence because doing them right after the High and Tight Curls wears me out. I was able to get 10 reps in with 25's, where I usually really struggle to get in 8 reps.

Start Time: 7:40 pm; Workout Time: 42 minutes; Calories Burned: 295; Avg Heart Rate: 106.


THURSDAY - DECEMBER 1, 2022 - THE POWER OF 4 - Power and Strength Yoga

One of the problems I'm having with the yoga workouts is that I can't find proper footwear. I shouldn't be doing them in my bare feet. Today I went back to using my thick Christmas socks, and they seem to work better than anything else I'd been trying. They're slipping a bit, but not sliding off, and they do have a bit of grip on the bottom to hold the mat, but no so much that they grab when I'm trying to move. I was able to get more done today than usual. I did almost all of the "ladder" moves, only sitting through one repetitive left / right set (the Right Angle poses). Sitting through that set was actually a good break for me. It let me relax, regroup, and watch them a bit. Not perfect today, but it was promising. 

Start Time: 5:20 pm; Workout Time: 66 minutes; Calories Burned: 292; Avg Heart Rate: 100.


FRIDAY - DECEMBER 2, 2022 - THE POWER OF 4 - Head To Toe

Not my favorite workout. I did a little bit more than just going through the motions, but I wasn't going all out either.

Start Time: 9:30 pm; Workout Time: 56 minutes; Calories Burned: 380; Avg Heart Rate: 105.


SATURDAY - DECEMBER 3, 2022 - THE POWER OF 4 - Kicking and Punching

I was tiring mid way through. I like the workout, but it is long.

Start Time: 8:15 pm; Workout Time: 68 minutes; Calories Burned: 480; Avg Heart Rate: 105.


SUNDAY - DECEMBER 4, 2022 - THE POWER OF 4 - Body Scan Meditation

I really like this one. Sometimes my mind is racing on other things when it shouldn't be, but overall, it's relaxing. 

Start Time: 7:55 pm; Workout Time: 24 minutes; Calories Burned: 53; Avg Heart Rate: 79.


SUNDAY WEIGN IN

Weight: 152.6 (-2.0 lbs)
Body Fat: 12.1% (+0.1%)


THOUGHTS FOR THE WEEK

I got through the workouts OK. I seem to be feeling a bit stronger. Last night I picked up a 30 lb weights and was able to curl 8 reps with the right arm, with relatively no problem. Then I did 7 reps with the left arm, which really surprised me, because that arm is usually a lot weaker, or so I thought. OK on the weight drop, even though it's not a main concern right now.

WEEK OF 11/21/2022 - THE POWER OF 4 - ROUND 3 - WEEK 8

MONDAY - NOVEMBER 21, 2022 - THE POWER OF 4 - Push

I usually do Ok with this one, and today was no exception. I increased my reps from last time on a lot of moves.

Start Time: 7:40 pm; Workout Time: 47 minutes; Calories Burned: 412; Avg Heart Rate: 115.

TUESDAY - NOVEMBER 22, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

This one is tough for me. I can't really get off the floor anymore and my balance is generally terrible. Today, my feet just weren't moving. My ankles were weak and not reacting. I was totally disinterested and just went through the motions. Poor effort.

Start Time: 6:45 pm; Workout Time: 58 minutes; Calories Burned: 347; Avg Heart Rate: 98.


WEDNESDAY - NOVEMBER 23, 2022 - THE POWER OF 4 - Who's Got Your Back

I increased my Band Pulldowns (done instead of instead of Pullups) from 16 to 20. I used 30's on most of the bent over back moves. I do them seated, so as not to hurt my lower back. I used 15's on the seated upper back/shoulder moves. All seemed to go OK. I'd consider it a really good workout.

Start Time: 9:10 pm; Workout Time: 55 minutes; Calories Burned: 426; Avg Heart Rate: 109.


THURSDAY - NOVEMBER 24, 2022 - THE POWER OF 4 - Pure Stretch

Today is Thanksgiving. I'm thankful for a lot of things, but I was thinking the other day that I'm thankful I can can still do most of these workouts. I have some health issues that have come upon me the last two years, but I've always had the attitude that there are tons of people in worse situations than me. I always like stretch workouts. Today's went by very quickly. I wasn't as flexible as I am sometimes, but it still went well.

Start Time: 9:40 pm; Workout Time: 48 minutes; Calories Burned: 252; Avg Heart Rate: 94.

FRIDAY - NOVEMBER 25, 2022 - THE POWER OF 4 - Drop, Pulse, Hold

I wasn't felling too great, but I sucked it up and got it done. Not my best effort by any means, but I didn't dog it, either. 

Start Time: 5:20 pm; Workout Time: 72 minutes; Calories Burned: 540; Avg Heart Rate: 111.


SATURDAY - NOVEMBER 26, 2022 - THE POWER OF 4 - Flash Cardio

I felt OK going into it, but my feet don't always cooperate. The simple fact is that I can't move my feet real fast and I can't jump off my ankles. There are a lot of moves I have to modify, but that's what I do.

Start Time: 7:25 pm; Workout Time: 48 minutes; Calories Burned: 310; Avg Heart Rate: 102.


SUNDAY - NOVEMBER 27, 2022 - THE POWER OF 4 - Crunch Town

Pretty good. I felt it in my abs a bit. I'm still not coming all the way up on a few moves, as I'm afraid of straining my lower back.

Start Time: 9:00 pm; Workout Time: 21 minutes; Calories Burned: 106; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 154.6 (+3.0 lbs)
Body Fat: 12.0% (+0.2%)

I ate a lot of regular ice cram this week. First time in a long time. This probably had something to do with the gain.


THOUGHTS FOR THE WEEK

Not too many thoughts. The workouts went OK. I am starting to get a bit tired, but it's not too bad.

WEEK OF 11/14/2022 - THE POWER OF 4 - ROUND 3 - WEEK 7

MONDAY - NOVEMBER 14, 2022 - THE POWER OF 4 - Triple Trouble Challenge

I like this workout, but probably wouldn't so much if I had to do actual pullups. Because of health and strength issues (a form of neuropathy in my hands and feet), I can't do real pullups anymore. I do Band Pulldowns instead. I wrap the band around a pullup bar, sit directly underneath it, and pull down on the bands. I make sure I'm activating my back muscles when I do so. I can feel them working and there are some results there. I do 16 each set. On the pushups, I increased my reps from 30 last time to 32 this time on each set. I am going roughly the same depth as Tony does when he's doing them fast, so I'm not dogging them. However, I noticed Bobby Stevenson goes lower and slower, with less reps,so I might try that sometime. Right now I get sore in my shoulders and not so much in my chest. Going lower might change that. On the bands, I might try using a heavier band next time to see what happens. I'm just nervous I might pull down the pullup bar if the band is too stiff.

Start Time: 7:35 pm; Workout Time: 70 minutes; Calories Burned: 410; Avg Heart Rate: 97.


TUESDAY - NOVEMBER 15, 2022 - THE POWER OF 4 - Flash Card Plyo

Nothing exciting. I did what I could.

Start Time: 7:50 pm; Workout Time: 43 minutes; Calories Burned: 257; Avg Heart Rate: 101.


WEDNESDAY - NOVEMBER 16, 2022 - THE POWER OF 4 - Shoulders and Arms Recharge

Pretty good. I surprised myself a bit. I was able to do a few more reps than last time on the first two moves, the Military Shoulders Presses and the Bicep Curls, so I decided to test myself during the rest of the workout. I either increased my weights or my reps from last time on a lot of moves. Encouraging.

Start Time: 8:00 pm; Workout Time: 40 minutes; Calories Burned: 362; Avg Heart Rate: 119.

THURSDAY - NOVEMBER 17, 2022 - THE POWER OF 4 - Don't Skip Yoga

I still don't know what to wear on my feet. I tried a lot of different combinations during the first 30 minutes of the workout, so I missed doing a lot of the moves. Eventually I decided to go back to doing in in just my athletic socks. The slip and twist a bit, but any shoe I wear grabs the mat when I'm trying to move, and makes things almost impossible. I also went from the plyo type mat I usually use for everything to a traditional yoga mat I bought a few years ago, but never really used too much. I think the socks and that mat are going to be the best combo moving forward. I had my shoes on during the "meathead" portion, so that limited me a bit, plus my legs were super tired, and it was hard for me to hold other poses like half moon. Not a good workout, but maybe I learned something useful for the future. 

Start Time: 7:40 pm; Workout Time: 67 minutes; Calories Burned: 395; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 18, 2022 - THE POWER OF 4 - Primal Flow

This isn't one of my favorites, so it's tough to get motivated and stay motivated throughout the workout. Today was pretty much that. I got it done. It could have been better, could have been worse. I at least tried most of the burpee moves, but they were slow. A lot of the other moves I'm just uncoordinated on, but I try.

Start Time: 8:45 pm; Workout Time: 55 minutes; Calories Burned: 400; Avg Heart Rate: 105.


SATURDAY - NOVEMBER 19, 2022 - THE POWER OF 4 - Attack and Defend

We are having record snowfalls here in the Buffalo NY area. Most of it is falling overnight, any my town isn't even getting the worst of it. Yesterday, I was able to snow blow the driveway. Today I got halfway through and one of the tires came loose from the rim, making the snow blower pretty much useless. I went out later and shoveled a bit, at least enough to get my car out on Monday. It was really tough, tiring, and frustrating because my balance is bad and throwing heavy snow was pulling me off balance. I had to take a long rest when I got done and got the workout in really late. I'm just lucky it was one of my favorite workouts and wasn't too exhausting. I did OK at it. Just before I started the workout I looked out the window and saw it snowing heavily again. Don't know what I'm going to do tomorrow.  

Start Time: 9:50 pm; Workout Time: 48 minutes; Calories Burned: 230; Avg Heart Rate: 97.


SUNDAY - NOVEMBER 20, 2022 - THE POWER OF 4 - The Power Of Core

I got all the reps in, except for the two Plank Toe Tapper moves, where I got in 10 each. My form wasn't perfect on most of the moves. On the moves where I pretty much do a sit up, I don't come down all the way, or I roll up. Doing a sit-up move without any momentum has a tendency to hurt my back, and I don't want to push it. 

Start Time: 9:40 pm; Workout Time: 23 minutes; Calories Burned: 134; Avg Heart Rate: 100.

SUNDAY WEIGH IN

Weight: 151.6 (-1.8 lbs)
Body Fat: 11.8% (-0.4%)


THOUGHTS FOR THE WEEK

Nothing exceptional this week. I got through the workouts, some better than others. The snow removal at the end of the week took a toll on me, both physically and mentally. In the past, I would just push through it, but with my health issues, it wore on me. There are things that I simply have problems doing.

WEEK OF 11/07/2022 - THE POWER OF 4 - ROUND 3 - WEEK 6

MONDAY - NOVEMBER 7, 2022 - THE POWER OF 4 - Chest and Back Round Robin

This went well. My rotation was Pushups on Power Stands (32), Band Pulldowns (16), Pushups on Medicine Balls (24), Seated Weighted (30 lbs) Bent Over Rows (12), Decline Pushups (feet on a workout bench) on an upside down Bosu Ball (16), and Pullups with the Pullup Assist (8). I'd increased the Stand Pushups from 24 last time to 32 this time, and the Ball Pushups from 20 to 24. I'd also done a few less Bosu pushups last time. I didn't get too low on the Ball or Bosu pushups, but did what I could. I was really tired when done, and can already feel it in my shoulders.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 570; Avg Heart Rate: 123.


TUESDAY - NOVEMBER 8, 2022 - THE POWER OF 4 - Plyo 30/15

My balance was really bad, so this was a tough workout for me today. I can't say I pushed myself however. I could have made up for it by going lower in my squats, but I didn't do that.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 226; Avg Heart Rate: 102.


WEDNESDAY - NOVEMBER 9, 2022 - THE POWER OF 4 - Arms and Abs

I got in the same reps with the same weights as last time, but I was feeling really weak at times, so my form was suffering a bit. I noticed I was swinging the weights a bit here and there. I'm not going to beat myself up over it. My effort was there.

Start Time: 8:15 pm; Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 108.


THURSDAY - NOVEMBER 10, 2022 - THE POWER OF 4 - Power and Strength Yoga

Not a good one. I  just bought some so-called Yoga shoes off of Amazon because it's a constant battle to find some footwear that works. These sucked. There was too much grip on them, making it difficult to move around on the mat. It would have been very easy to pull a muscle because of the sticking. It was like wearing my athletic shoes. Waste of money. Also, Tony needs to realize there is more to Yoga than vinyasas into poses. The fact that I couldn't do most of the moves, partly because of my footwear, partly because of my bad balance in that footwear, just made it worse. Nothing relaxing about this workout whatsoever.

Start Time: 8:15 pm; Workout Time: 66 minutes; Calories Burned: 378; Avg Heart Rate: 97.


FRIDAY - NOVEMBER 11, 2022 - THE POWER OF 4 - Head To Toe

I didn't get to bed until about 12:30 last night and it caught up to me. I was sluggish and feeling a bit indifferent during the workout, so my effort was poor. I didn't feel like doing the Mountain Squats because I don't like them, so I did Bridge Kicks instead. I did get the 10 Bear Crawl Burpees in at the end, but they were slow and ugly.

Start Time: 9:35 pm; Workout Time: 56 minutes; Calories Burned: 352; Avg Heart Rate: 101.


SATURDAY - NOVEMBER 12, 2022 - THE POWER OF 4 - Kicking and Punching

I slept most of the day. I wasn't feeling really bad, but I guess I just needed it. The workout went OK. My feet got really tired about half way through, but I finished it up. My balance was OK, and I think I got most of the reps in, except for some of those really fast punches. I did front kicks instead of the sprawls, and that seemed to work OK.

 
Start Time: 7:30 pm; Workout Time: 69 minutes; Calories Burned: 456; Avg Heart Rate: 102.


SUNDAY - NOVEMBER 13, 2022 - THE POWER OF 4 - Body Scan Meditation

Wish I could say this was totally relaxing. It was to an extent, but my mind was wandering a bit, so I didn't get the full benefit. Maybe it was because I started it so late in the day and knew I needed to get it over with. Feeling a bit rushed?

 
Start Time: 8:55 pm; Workout Time: 24 minutes; Calories Burned: 46; Avg Heart Rate: 77.


SUNDAY WEIGH IN

Weight: 153.4 (+1.0 lb)
Body Fat: 12.2% (+0.2%)


THOUGHTS FOR THE WEEK

I started the week out strong, then kind of petered out the last half.