WEEK OF 12/25/2023 - MOTOWN EXPRESS - WEEK 4

MONDAY - DECEMBER 25, 2023 - MOTOWN EXPRESS - Power City

I took a cue from one of last week's workouts and replaced the Mobata section at the end with two more rounds of Pushup and Pullup combinations. I added in a round of Med Ball Pushups and one of Staggered Hand Pushups, and a round each of Standard Pullups and Chinups, both using the Pull Up Assist. It did tire me out a bit, but that is what the workout is for. I'd rather have the strength added in than the cardio of Mobata. The change resulted in a workout that was two minutes shorter than usual. The calorie burn was close to what it had been for the previous three times I did this workout.

Start Time: 6:35 pm; Workout Time: 48 minutes; Calories Burned: 350; Avg Heart Rate: 112.


TUESDAY - DECEMBER 26, 2023 - MOTOWN EXPRESS - Mobata

I did the dreaded Frog Planks in the first set to get them out of the way. I had to modify the Squat Switches and the Ski Hops, but everything else went OK.

Start Time: 7:05 pm; Workout Time: 35 minutes; Calories Burned: 261; Avg Heart Rate: 110.


WEDNESDAY - DECEMBER 27, 2023 - MOTOWN EXPRESS - Uptown

Once again, I did two rounds of all the arm workouts and skipped Mobata. My arms were getting burned out, and there was several times where I had to take a break mid-set for a few seconds. Doing it this way makes me feel like I got a good strength workout in..

Start Time: 6:15 pm; Workout Time: 35 minutes; Calories Burned: 271; Avg Heart Rate: 119.


THURSDAY - DECEMBER 28, 2023 - MOTOWN EXPRESS - Moga

Pretty good. Sometimes I can get lost in myself when doing the breathing, which I guess is the point. It feels good. This may be what Tony is talking about when doing yoga, but I've never experienced it when doing those routines. I'll try and remember to concentrate on that during my next yoga routine.

Start Time: 8:20 pm; Workout Time: 45 minutes; Calories Burned: ???; Avg Heart Rate: ???.

FRIDAY - DECEMBER 29, 2023 - MOTOWN EXPRESS - Downtown

I used the chair again, as usual. I was able to go deeper than usual on some of the moves. Overall, it's turned into a decent leg workout. Nothing super extreme, but functional.

Start Time: 8:20 pm; Workout Time: 41 minutes; Calories Burned: 222; Avg Heart Rate: 98.

SATURDAY - DECEMBER 30, 2023 - MOTOWN EXPRESS - Midtown

As I tried on the last set last time, instead of crunching up off the floor and straining my back, I laid flat on the back and brought my legs or knees up from the floor, then crunched up a bit, as necessary. I'm not sure if it's more effective than the other way, but it does save my lower back, and I can feel it. I did OK on the Mobata moves. This was the last workout of the four week Motown Express experience, and rhe end of the 13 week combination with nine weeks of PowerSync60 before that. 

Start Time: 8:15 pm; Workout Time: 36 minutes; Calories Burned: 211; Avg Heart Rate: 101.


SUNDAY - DECEMBER 31, 2023 - Rest


SUNDAY WEIGH IN

Weight: 157.0 (-2.4 lbs)
Body Fat: 13.2 % (-0.7%)

After a bid increase over the last two weeks, this is more like it.


THOUGHTS FOR THE WEEK

I think I finished things up OK. I'm still figuring out some modifications to the workouts, to make them fit more with what my goals are, and they seemed to work OK. I'm happy with the weight and body fat drops.


THOUGHTS FOR THE 13 WEEK ROUND (POWERSYNC60/MOTOWN EXPRESS COMBO)

While neither of these programs can be considered "extreme", and are more in the line of "maintenance" programs, I feel I got something out of them. The older I get, the less I feel the need to beat the hell out of my body on a day to day basis, and both of these programs fit the bill. I'm glad I did them, and will most likely do them again in the future.

What is next? Even though it's a new year, and a great time to start something new, I will take a few weeks off. I may do another combo of the above, just mixing them into each other more. I may do another round on Power Of 4. I'm also considering the One On One's, which are my "soul mate" workouts, or even the Original P90X. We'll see.

For the record, I gained 3.6 lbs and 1.3% body fat during 2023. I can live with those numbers, as it's no longer about weight loss for me at this point.

WEEK OF 12/18/2023 - MOTOWN EXPRESS - WEEK 3

MONDAY, DECEMBER 18, 2023 - MOTOWN EXPRESS - Power City 

I pushed myself a bit today. I started with 2 Dog Pushups instead of his Superman Pushups and that tired me out a bit. I basically did 20 at a time along with band pulldowns. I also went hard on the Mobata. I feel good afterwards.

Start Time: 6:15 pm; Workout Time: 50 minutes; Calories Burned: 348; Avg Heart Rate: 111.

TUESDAY, DECEMBER 19, 2023 - MOTOWN EXPRESS - Mobata 

It went OK. I did the dreaded Frog Squats in the second block, swapping with the Bear Pushups, which I moved to block three. It worked out good. I got them out of the way early.

Start Time: 7:35 pm; Workout Time: 35 minutes; Calories Burned: 235; Avg Heart Rate: 106.

WEDNESDAY, DECEMBER 20, 2023 - MOTOWN EXPRESS - Uptown 

Instead of doing the nine shoulders and arms moves once, then doing Mobata, I repeated those nine moves, and skipped the Mobata, which I'm not a big fan of. I think I got more out of the workout that way. It tired me a bit, especially the Platter Presses, but I got though it OK. It only added two minutes to the workout, and a lot of that two minutes was rewinding and fast forwarding past the Mobata section. I used 15 lb weights on all the moves except the chair dips, which I did off the floor with Power Stands, I think I might be sore in a few days, but that is good,

Start Time: 10:20 pm; Workout Time: 36 minutes; Calories Burned: 259; Avg Heart Rate: 111.

THURSDAY, DECEMBER 21, 2023 - MOTOWN EXPRESS - Moga

It was relaxing, but maybe not as much as last week. My breathing wasn't coordinated, although I was concentrating on it.

Start Time: 10:15 pm; Workout Time: 45 minutes; Calories Burned: 146; Avg Heart Rate: 90.

FRIDAY, DECEMBER 22, 2023 - MOTOWN EXPRESS - Downtown

Again, maybe not as good as last week. I couldn't do the 12-3-9 Hops as long, but I tried. Everything else was OK. I did switch which side I was holding onto the chair each round. Last week I was holding onto it on the left and felt a bit of discomfort in my left hip later in the week. Hopefully that won't happen this week.

Start Time: 8:30 pm; Workout Time: 41 minutes; Calories Burned: 246; Avg Heart Rate: 102.

SATURDAY, DECEMBER 23, 2023 - MOTOWN EXPRESS - Midtown

This thing was always straining my lower back to the point where I thought I might actually hurt myself, so on the second round I kept my back on the ground and just brought my legs or knees in more. It seemed to work a lot better. The Mobata section was what it was. I just tolerated it.

Start Time: 5:00 pm; Workout Time: 36 minutes; Calories Burned: 204; Avg Heart Rate: 102.


SUNDAY, DECEMBER 24, 2023 - Rest


SUNDAY WEIGH IN

Weight: 159.4 (+1.2 lbs)
Body Fat: 13.0% (+0.5%)

After last wee's big increases, I figured I'd bounce back down, but that didn't happen. I'll keep an eye on things.


THOUGHTS FOR THE WEEK

A bit of concern about the continued weight increase. The workouts went OK, but I don't think they were as good as last week's.

WEEK OF 12/11/2023 - MOTOWN EXPRESS - WEEK 2

MONDAY, DECEMBER 11, 2023 - MOTOWN EXPRESS - Power City 

I did OK on the pushups and pullups, usually doing 10 or 20 on each set. The Mobata was tough. Ironically I had the most problems on the shuffles, because I can't shuffle.

Start Time: 8:40 pm; Workout Time: 50 minutes; Calories Burned: 337; Avg Heart Rate: 107.


TUESDAY, DECEMBER 12, 2023 - MOTOWN EXPRESS - MoBata 

Most of these moves aren't really tough. The only one that is, the Frog Planks (which are small burpees), I was able to get through. There are a few that I physically can't do, though, like the Squat Switches and the Ski Hops. I just modify those. I guess this workout can get your heart rate up if you really go for it, but I guess I wasn't.

Start Time: 7:40 pm; Workout Time: 35 minutes; Calories Burned: 217; Avg Heart Rate: 106.


WEDNESDAY, DECEMBER 13, 2023 - MOTOWN EXPRESS - Uptown

I used 15 lb dumbbells on all the moves. It went good. I tired my muscles out a bit. Next time I might repeat that upper section instead of doing the Mobata workouts. They're starting to get annoying.

Start Time: 6:55 pm; Workout Time: 34 minutes; Calories Burned: 206; Avg Heart Rate: 104.


THURSDAY, DECEMBER 14, 2023 - MOTOWN EXPRESS - Moga

I'll give credit where credit is due. This is an excellent stretch routine. I own several of them, most from Tony Horton programs. I like all off them, but this one might be my favorite. I like how Scott incorporates the breathing into the stretches. Tony does discuss breathing in his routines, but today I found myself concentrating on the breathing throughout most of the routine, and I was doing it naturally, not forcing myself to do it. I like it. 

Start Time: 7:15 pm; Workout Time: 45 minutes; Calories Burned: 103; Avg Heart Rate: 84.


FRIDAY, DECEMBER 15, 2023 - MOTOWN EXPRESS - Downtown

I had a hard time with this one last week because I couldn't do a lot of the moves. I mentioned that I was going to try and modify things to make this a valuable workout. I think I did that today. I didn't actually modify too many of them, but I did hold onto a chair on a lot of them so I could keep my balance and get in a deeper range of motion. It worked very well. I was feeling a bit frisky and tried to do the 3-12-9 hops. I can't really bounce off my feet anymore, but I threw caution to the wind and actually did them for quite awhile. On the 1-2-3 Leaps, I was able to get off the ground a bit, in all three rounds. On the final move, where you go down to your knees and then get up with your hands behind your head, I just did seat drops onto a chair. I concentrated on squeezing my core when I did them, and felt it was an effective move. Overall I was very happy with my efforts and feel I've turned this into an effective workout. Bravo to me.

Start Time: 8:05 pm; Workout Time: 41 minutes; Calories Burned: 299; Avg Heart Rate: 110.


SATURDAY, DECEMBER 16, 2023 - MOTOWN EXPRESS - Midtown

In all seriousness, this seems like a poorly designed workout. As mentioned before, more time is spent on the Mobata cardio section than on the midsection, which should be the crux of this workout. I'm still straining my lower back when trying to get up into some of the core moves, which isn't good.

Start Time: 6:05 pm; Workout Time: 36 minutes; Calories Burned: 252 ; Avg Heart Rate: 108.


SUNDAY, DECEMBER 17, 2023 - Rest


SUNDAY WEIGH IN

Weight: 158.2 +4.0 lbs)
Body Fat: 13.4% (+1.0 %)

Both are too big of increases. I should bounce back down next week.


THOUGHTS FOR THE WEEK

I felt a bit better about some of the workouts, especially the Moga and Downtown routines.

WEEK OF 12/04/2023 - MOTOWN EXPRESS - WEEK 1

MONDAY - DECEMBER 4, 2023 - MOTOWN EXPRESS - Power City 

I'm not really a big fan of Scotty Mo, but I was excited a bit to try this one. I wasn't sure how much a difference this would be to a Tony Horton workout. I don't want to say it was wildly different, after all it was filmed in Tony's workout room (same place as Power of 4 and Powersync60), but the structure was definitely different. For the Chest and Back portion, you do four four minute "blocks". In each block, you alternate between a pushup move and a pullup or band pulldown move. I used the band pulldowns. I chose to do 10 pushups, then 10 band pulldowns, I ended up doing roughly 40 pushups and 40 pulldowns in each block. There was time walking back and forth between my pullup bar and the pushup area, but that was OK. Next time I might just do the pushups closer to the pullup bar. By the time I was done with the fourth block, I was feeling it a bit. Then, he has us doing about 15 minutes of cardio. 20 seconds on of a move, then 10 seconds off. This included burpees. I didn't dog it. All in all, I thought it was a good workout. Very little time wasted. 

Start Time: 6:30 pm; Workout Time: 50 minutes; Calories Burned: 368; Avg Heart Rate: 111.

TUESDAY - DECEMBER 5, 2023 - MOTOWN EXPRESS - MoBata 

This was mostly cardio. I had to modify some of the moves, but overall I did OK. It was tough, but not as tough as I had expected. 

Start Time: 8:05 pm; Workout Time: 35 minutes; Calories Burned: 219; Avg Heart Rate: 106.

WEDNESDAY - DECEMBER 6, 2023 - MOTOWN EXPRESS - Uptown

A little disappointed. Shoulders, Biceps, Triceps. Only three moves of each, and only 45 seconds per moves, I was expecting more. Then we did another 15 minutes of his MoBata cardio. I understand the cardio inclusion a bit, but if I'm going to do an upper body routine, I'd like there to be a little more meat to it. As it was, it was a lot of quick reps with light weights. More endurance than bulk, I used 15 lb weights on the first two rounds, and 20's on the third round. I'm pretty sure I could have handled another three moves of each, whether they were different moves, or even repeats. Regardless, I'm almost certain I'm going to feel it in the next few days.

Start Time: 7:10 pm; Workout Time: 34 minutes; Calories Burned: 235; Avg Heart Rate: 114.

THURSDAY - DECEMBER 7, 2023 - MOTOWN EXPRESS - Moga

Certainly not what I was expecting. This was basically a stretch routine. It seemed a bit strange at first, doing stretches for two minutes at a time, but it seemed to work. I think I ended up liking it.

Start Time: 6:50 pm; Workout Time: 45 minutes; Calories Burned: 117; Avg Heart Rate: 87.

FRIDAY - DECEMBER 8, 2023 - MOTOWN EXPRESS - Downtown

Didn't like it, for my own reasons. There were too many moves I physically couldn't do, such as balancing on one leg, or hopping up and down on one leg. There is no way I'm going to put my hands behind me head, get down onto my knees, then get back up again without touching the floor. It took me until the third go around to even consider some modifications, such as holding onto a chair. I'll figure something out as a far as modifications, or even replacing a move here and there, so this workout doesn't become a total waste. I want to get it to the point where it becomes an asset.

Start Time: 7:55 pm; Workout Time: 41 minutes; Calories Burned: 231; Avg Heart Rate: 100.

SATURDAY - DECEMBER 9, 2023 - MOTOWN EXPRESS - Midtown

Again, a few moves that were tough for me. Coming up from being on my back to a crunch, or some form of one, puts an awful lot of pressure and strain on my lower back. It's doing more harm than good. Either I get better at it, or I modify, or replace the move.

Start Time: 6:10 pm; Workout Time: 36 minutes; Calories Burned: 223; Avg Heart Rate: 103.

SUNDAY - DECEMBER 10, 2023 - Rest


SUNDAY WEIGH IN

Weight: 154.2 (no change)
Body Fat: 12.4% (no change)


THOUGHTS FOR THE WEEK

My first impressions of this program are mixed. It's different than most. However, on the strength (hypertrophy) days there is not enough time spent on the strength exercises. He speeds through them, then has you do 15 minutes of his Mobata stuff. I can't see getting anything out of this program with that kind of setup. I'll be doing it for three more weeks, so maybe I can figure something out to make it worth my while.

WEEK OF 11/27/2023 - POWERSYNC60 - Days 57-63

MONDAY - NOVEMBER 27, 2023 - POWERSYNC60 - Strength One 

I was able to get this to project through my Roku on my new 55" TV, so that was cool. I also pulled out my workout bench. On the Lawnmowers I put my hand on the bench instead on resting my forearm on my knee, and it gave me more stability. I also did Chest Presses on the bench instead of the Bird Dog Pushups, just to give myself some variety. All of the above worked out great, and i got a good workout in.

Start Time: 8:20 pm; Workout Time: 35 minutes; Calories Burned: 258; Avg Heart Rate: 113.


TUESDAY - NOVEMBER 28, 2023 - POWERSYNC60 - Butt and Gut 

It went well. As I've said before, I know the routine more. I know when I'm 25% done, 50% done, etc, and that seems to make the workout go better. I can look forward to the finish line.
 
Start Time: 7:20 pm; Workout Time: 44 minutes; Calories Burned: 199; Avg Heart Rate: 94.


WEDNESDAY - NOVEMBER 29, 2023 - POWERSYNC60 - Strength Two 

I'm not sure if I increased or decreased the weights on any of the moves, because I'm not writing things down. Today I went with intuition and what I thought I could handle on each move. There was a couple times I was thinking of going heavier, but I knew my form would have been compromised, so I didn't. Maybe on another day, if I was feeling stronger, I'd go for it. I guess it depends on the day.

Start Time: 8:10 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 112.

THURSDAY - NOVEMBER 30, 2023 - POWERSYNC60 - Go With The Flow Yoga

I was feeling a bit jumpy going into it. I haven't had a lot of sleep the last few days and it was getting to me. I slowed down a bit during the workout and finished OK, but I need to start taking care of myself a bit more.
 
Start Time: 6:50 pm; Workout Time: 58 minutes; Calories Burned: 320; Avg Heart Rate: 106.


FRIDAY - DECEMBER 1, 2023 - POWERSYNC60 - HIIT Me Up

Better than usual. I still don't like the plank moves, especially jacks while in plank, but I got through those. I actually got off me feet a bit on a few moves.
 
Start Time: 8:40 pm; Workout Time: 30 minutes; Calories Burned: 208; Avg Heart Rate: 109.


SATURDAY - DECEMBER 2, 2023 - POWERSYNC60 - Ancient Warrior

I did OK. My balance was average for what my body allows right now, Again, I moved the Jab, Cross, Hook, Burpee moves up in the roation, so I didn't have to finish with it. It worked out well.
 
Start Time: 5:30 pm; Workout Time: 53 minutes; Calories Burned: 350; Avg Heart Rate: 106.


SUNDAY - DECEMBER 3, 2023 - POWERSYNC60 - Mindful Breath

This is the last workout of the nine week round. It was a good one to finish with. I'm still not used to the breathing techniques he's introducing, but I followed along the best I could. I wasn't real flexible while seated, or when doing the leg stretches at the end, but that's always a dat to day thing.
 
Start Time: 6:30 pm; Workout Time: 29 minutes; Calories Burned: 70; Avg Heart Rate: 86.


SUNDAY WEIGH IN

Weight: 154.2 (+1.0 lb)
Body Fat: 12.4% (-0.1%)


THOUGHTS FOR THE WEEK

Again, the schedule worked great. It's nice knowing what workout you are going to do without looking at the schedule they had set up. I felt pretty good throughout the week.


THOUGHTS ON THE ROUND

After the first few weeks, I wasn't sure I was going to like this. Turns out it works well for where I am physically. It's scaled back from a super intense workout program, but it was tough enough where I could feel results. I especially liked the two Strength workouts. I think I'll be doing it again.

Next, I'm going to do four weeks of Scott Morgan's Motown Express. Combined with the nine weeks I just did, that will give me the normal thirteen week I usually do for a program. 

WEEK OF 11/20/2023 - POWERSYNC60 - Days 50-56

MONDAY - NOVEMBER 20, 2023 - POWERSYNC60 - Strength One

Two weeks to go in this round. I designed a schedule for myself, where I rotate some of the workouts every two weeks. I'll do Strength One, Strength Two, and Go With The Flow Yoga every week, The others will be every two weeks. Today was Strength One and it went well. I used 40's on the Lawnmowers and 30's on the Back Rows. All pullups were done via Band Pulldowns. This workout seems to be effective, as I can feel the results days later.

Start Time: 8:15 pm; Workout Time: 35 minutes; Calories Burned: 201; Avg Heart Rate: 102. 


TUESDAY - NOVEMBER 21, 2023 - POWERSYNC60 - Base Power

Bad balance. My feet were feeling a bit heavy, so things were a bit cumbersome, but I did what I could.

Start Time: 7:25 pm; Workout Time: 46 minutes; Calories Burned: 286; Avg Heart Rate: 102.


WEDNESDAY - NOVEMBER 22, 2023 - POWERSYNC60 - Strength Two

I would say this was one of my better workouts this round. It helps that it is one of my favorites. I pushed myself when I could. I ended up doing around 12 reps on most of the moves. Some I did more. I think I upped my weights on a few moves too.

Start Time: 6:15 pm; Workout Time: 41 minutes; Calories Burned: 308; Avg Heart Rate: 117.


THURSDAY - NOVEMBER 23, 2023 - POWERSYNC60 - Go With The Flow

Thanksgiving Day, but it was a bit stressful and disjointed. It was hard to relax for a yoga session. I got through it, but all I can say is I got through it.

Start Time: 7:40 pm; Workout Time: 58 minutes; Calories Burned: 302; Avg Heart Rate: 101.


FRIDAY - NOVEMBER 24, 2023 - POWERSYNC60 - Everything, Every Muscle, All In One

Not too much to say. I took it one move at a time. I increased my weight on the Lunge, Squat, Lunge move to 20 lb dumbbells.

Start Time: 5:00 pm; Workout Time: 44 minutes; Calories Burned: 299; Avg Heart Rate: 109.


SATURDAY - NOVEMBER 25, 2023 - POWERSYNC60 - The Big Sweat

I wasn't feeling great going into the workout. I was feeling a bit winded early and couldn't wait for it to be over.

Start Time: 5:35 pm; Workout Time: 36 minutes; Calories Burned: 242; Avg Heart Rate: 107.


SUNDAY - NOVEMBER 26, 2023 - POWERSYNC60 - Long and Strong

My flexibility was a little better than usual.

Start Time: 9:15 pm; Workout Time: 38 minutes; Calories Burned: 159; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 153.2 (-4.2 lbs)
Body Fat: 12.5% (-0.3%)


THOUGHTS FOR THE WEEK

The schedule I set up for this week seemed to work out great. There was a big weight loss. I'm not sure if it was just a one week thing or not.

WEEK OF 11/13/2023 - POWERSYNC60 - Days 43-49

MONDAY, NOVEMBER 13, 2023 - POWERSYNC60 - Butt and Gut

I'm starting to get used to the flow of this one, and am not minding it so much. Of the 16 moves, there are only a few that I don't like (Donkey Kicks, Inch Worm, Head, Shoulder, Knees, Toe taps. They are do-able, however. Todays workout went pretty good.

Start Time: 6:10 pm; Workout Time: 44 minutes; Calories Burned: 210; Avg Heart Rate: 95.


TUESDAY, NOVEMBER 14, 2023 - POWERSYNC60 - HIIT Me Up

Not good today. It seems like there are too many plank moves, which I don't like. Then were a lot of standing moves where you need to move your feet quickly, and those are tough for me. I got through it, and didn't dog it, but overall it wasn't my best.

Start Time: 7:30 pm; Workout Time: 30 minutes; Calories Burned: 173; Avg Heart Rate: 101.


WEDNESDAY, NOVEMBER 15, 2023 - POWERSYNC60 - Long and Strong

I was more relaxed and flexible than usual today, and it felt pretty good. I only did this one a few days ago, so maybe that helped with things.

Start Time: 7:25 pm; Workout Time: 38 minutes; Calories Burned: 132; Avg Heart Rate: 92.


THURSDAY, NOVEMBER 16, 2023 - POWERSYNC60 - Everything, Every Muscle, All In One 

It went pretty well. My balance wasn't great, but my attitude was pretty good, so I did my best.

Start Time: 9:00 pm; Workout Time: 44 minutes; Calories Burned: 229; Avg Heart Rate: 99.


FRIDAY, NOVEMBER 17, 2023 - POWERSYNC60 - Go With The Flow 

A pretty good session. My mind was right. Felt good and relaxing.

Start Time: 8:50 pm; Workout Time: 58 minutes; Calories Burned: 308; Avg Heart Rate: 101.


SATURDAY, NOVEMBER 18, 2023 - POWERSYNC60 - The Big Sweat 

Again, one move at a time, and I got through it without too many problems. Not really a big sweat, but a bit winded. An OK workout.

Start Time: 8:15 pm; Workout Time: 36 minutes; Calories Burned: 230; Avg Heart Rate: 104.


SUNDAY, NOVEMBER 19, 2023 - POWERSYNC60 - Ancient Warrior 

I still get frustrated doing this thing. Not because it's hard to do, but because he has so many bullshit moves in it. Maybe if he didn't advertise it as a martial arts workout, I wouldn't have so much of a problem with it.

Start Time: 7:55 pm; Workout Time: 53 minutes; Calories Burned: 343; Avg Heart Rate: 104.

SUNDAY WEIGH IN

Weight: 157.4 (+0.8 lbs)
Body Fat: 12.8% (+0.1%)


THOUGHTS FOR THE WEEK

Overall, it went well. I do need to eat better, though.

WEEK OF 11/06/2023 - POWERSYNC60 - Days 36-42

MONDAY, NOVEMBER 6, 2023 - POWERSYNC60 - Everything, Every Muscle, All In One

I did what I could. I wasn't dogging anything. I might have been able to go faster on a few of the moves, but my form and balance might have been compromised. A low calorie burn for what I did.

Start Time: 7:05 pm; Workout Time: 44 minutes; Calories Burned: 194; Avg Heart Rate: 93.


TUESDAY, NOVEMBER 7, 2023 - POWERSYNC60 - The Big Sweat

This went OK. I don't get a big sweat because I can't go full blast, but it still gets me a bit winded.

Start Time: 6:40 pm; Workout Time: 36 minutes; Calories Burned: 212; Avg Heart Rate: 99.


WEDNESDAY, NOVEMBER 8, 2023 - POWERSYNC60 - Strength Two

This is one of my favorite workouts from this program. Shoulders, Biceps, Triceps. I tried to be smart with the weights, usually going heavier when I thought I could handle things.

Start Time: 8:45 pm; Workout Time: 41 minutes; Calories Burned: 280; Avg Heart Rate: 111.


THURSDAY, NOVEMBER 9, 2023 - POWERSYNC60 - Go With The Flow

I did this one in today instead of Ancient Warrior, which I'll do tomorrow. I just like doing my Yoga on a Thursday whenever I can. Today was better than usual. 

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 254; Avg Heart Rate: 97.


FRIDAY, NOVEMBER 10, 2023 - POWERSYNC60 - Ancient Warrior

I still think there are too many goofy moves in this, but I did them. On the second set, I did the Jab, Cross, Hook, Burpee move earlier in the set to get it over with. Finished with the seated crunches, blocks, and jabs, and that worked out OK. I didn't skip any of the burpee moves.

Start Time: 7:45 pm; Workout Time: 53 minutes; Calories Burned: 324; Avg Heart Rate: 102.


SATURDAY, NOVEMBER 11, 2023 - POWERSYNC60 - Strength One

I like this one too. It's short and sweet. I did band pulldowns instead of pullups.

Start Time: 5:40 pm; Workout Time: 35 minutes; Calories Burned: 217; Avg Heart Rate: 105.


SUNDAY, NOVEMBER 12, 2023 - POWERSYNC60 - Long and Strong

This was relaxing today. I shut off my mind a bit, and did it.

Start Time: 8:00 pm; Workout Time: 38 minutes; Calories Burned: 116; Avg Heart Rate: 89.


SUNDAY WEIGH IN

Weight: 156.6 (+1.0 lb)
Body Fat: 13.7% (+0.2%)


THOUGHTS FOR THE WEEK

I felt a little bit better about the workouts in general this week, and ended up enjoying them more. I probably got more out of them with that attitude. Feeling good.

WEEK OF 10/30/2023 - POWERSYNC60 - Days 29-35

MONDAY, OCTOBER 30, 2023 - POWERSYNC60 - Ancient Warrior

I got through it, but am still not a complete fan. I like some of the martial arts moves, and not so much the other functional fitness ones. 

Start Time: 7:20 pm; Workout Time: 53 minutes; Calories Burned: 323; Avg Heart Rate: 102.


TUESDAY, OCTOBER 31, 2023 - POWERSYNC60 - Strength 2

Shoulders, Biceps, Triceps. I went with weights that I thought might push me a bit, but I was also cautious as to not hurt myself. I'm nowhere near where I was five years ago, but realize that, and am kind of accepting of it, but I still aspire to get back there. Anyways, despite all that, I can feel it a bit afterwards.

Start Time: 6:50 pm; Workout Time: 41 minutes; Calories Burned: 257; Avg Heart Rate: 105.


WEDNESDAY, NOVEMBER 1, 2023 - POWERSYNC60 - Base Power

One move at a time. It went pretty well.

Start Time: 8:35 pm; Workout Time: 46 minutes; Calories Burned: 218; Avg Heart Rate: 96.


THURSDAY, NOVEMBER 2, 2023 - POWERSYNC60 - Strength 1

Once again, I went slow and steady. I think I got a good workout in.

Start Time: 7:30 pm; Workout Time: 35 minutes; Calories Burned: 166; Avg Heart Rate: 95.


FRIDAY, NOVEMBER 3, 2023 - POWERSYNC60 - HIIT Me Up

Went OK. I went pretty good at it.

Start Time: 6:55 pm; Workout Time: 30 minutes; Calories Burned: 205; Avg Heart Rate: 105.


SATURDAY, NOVEMBER 4, 2023 - POWERSYNC60 - Long and Strong

My flexibility isn't where it used to be, but I did what I could. I'm hoping it's something I can get back.

Start Time: 8:10 pm; Workout Time: 38 minutes; Calories Burned: 116; Avg Heart Rate: 90.


SUNDAY, NOVEMBER 5, 2023 - POWERSYNC60 - Mindful Breath

The last time I did this, I was interrupted a few times. Today I wasn't. I felt great when I was done.

Start Time: 6:25 pm; Workout Time: 29 minutes; Calories Burned: 60; Avg Heart Rate: 81.


SUNDAY WEIGH IN

Weight: 155.6 (+0.8 lbs)
Body Fat: 12.5% (No change)


THOUGHTS FOR THE WEEK

The workouts went OK. The strength workouts felt especially good, and overall I feel good.

WEEK OF 10/23/2023 - POWERSYNC60 - Days 22-28

MONDAY, OCTOBER 23, 2023 - POWERSYNC60 - Base Power

This went OK. My balance seemed better. I was wearing some thicker socks than normal. I'm not sure that helped, but they certainly felt better.

Start Time: 6:55 pm; Workout Time: 46 minutes; Calories Burned: 268; Avg Heart Rate: 101.


TUESDAY, OCTOBER 24, 2023 - POWERSYNC60 - Ancient Warrior

I'm still not sold on this one, but having to list of moves available helped a bit. I even did all the Sprawls and Burpees, just not at super speed.

Start Time: 6:40 pm; Workout Time: 52 minutes; Calories Burned: 360; Avg Heart Rate: 105.


WEDNESDAY, OCTOBER 25, 2023 - POWERSYNC60 - Strength One

Slow and steady again. I increased my weight to 35's on the Lawnmowers. It's not where I was several years ago, but still an improvement as to where I've been lately. I did slow band pulldowns instead of pullups.

Start Time: 8:10 pm; Workout Time: 35 minutes; Calories Burned: 221; Avg Heart Rate: 105.


THURSDAY, OCTOBER 26, 2023 - POWERSYNC60 - The Big Sweat

I'm not sure what to make of this one, but today it was annoying. There was too much chatter between moves, partly to let us catch our breaths, but there were other times he was droning on about sampling the next move or just chattering away about nothing. On the second to last move it seemed like it took him about three minutes to get the thing going. It may have been me today, but that's what I felt coming out of it. As for the workout part itself, I got in most of the moves. I guess I could have worked harder at it.

Start Time: 7:25 pm; Workout Time: 36 minutes; Calories Burned: 248; Avg Heart Rate: 108.


FRIDAY, OCTOBER 27, 2023 - POWERSYNC60 - Butt and Gut

Not bad. As I said last time, it seems to flow better now that I know the sequence.

Start Time: 7:20 pm; Workout Time: 44 minutes; Calories Burned: 230; Avg Heart Rate: 121.


SATURDAY, OCTOBER 28, 2023 - POWERSYNC60 - Everything, Every Muscle, All In One

I remember liking this one the first time. Not as much today. I wasn't in the mood, got started late, and my balance was horrible. I played some golf yesterday. I only played nine holes, but there was a lot of walking, and it's still affecting my legs and feet.
 
Start Time: 8:20 pm; Workout Time: 44 minutes; Calories Burned: 235; Avg Heart Rate: 98.


SUNDAY, OCTOBER 29, 2023 - POWERSYNC60 - Mindful Breath

I switched some of the workout from the schedule over the last few days, and was going to do Long and Strong today, but I decided to do this one, as I haven't done it in a while. I was interrupted a few times, so it was a bit disjointed, but overall it went OK.
 
Start Time: 7:20 pm; Workout Time: 29 minutes; Calories Burned: 71; Avg Heart Rate: 85.


SUNDAY WEIGH IN

Weight: 154.8 (+0.6 lbs)
Body Fat: 12.5% (no change)


THOUGHTS FOR THE WEEK

I'm starting to get a bit bored with this thing, but am going to stick it out. I'm not ready to go full blast on a more intense workout program, but I also don't want to take a break. At least this is a bit of a maintenance program.

WEEK OF 10/16/2023 - POWERSYNC60 - Days 15-21

MONDAY - OCTOBER 16, 2023 - POWERSYNC60 - Strength One 

I went pretty hard and steady on this one, more so than last time. It felt good. I used the pullup assist on the pullups and got 12 reps in on most of those. I used 30s on the weighted back moves. On the pushup or plank moves I usually go 6 to 8 reps in, but I was doing them with good form and range of motion, not fast and sloppy.

Start Time: 7:25 pm; Workout Time: 35 minutes; Calories Burned: 266; Average Heart Rate: 118.


TUESDAY - OCTOBER 17, 2023 - POWERSYNC60 - Rest

I had some teeth pulled today and they told me not to do anything strenuous, so I won't. Power Base was scheduled, and I've already done it twice, so a day off is OK.


WEDNESDAY - OCTOBER 18, 2023 - POWERSYNC60 - Strength Two 

Feeling a bit better. I increased my weight by about 5 lbs on a lot of the moves. It felt good. 

Start Time: 7:15 pm; Workout Time: 41 minutes; Calories Burned: 271; Average Heart Rate: 108.


THURSDAY - OCTOBER 19, 2023 - POWERSYNC60 - HIIT Me Up 

I don't think this went as smoothly as the first time I did it. I played golf today, my legs were a bit tired, and I was feeling sluggish overall. 

Start Time: 6:25 pm; Workout Time: 30 minutes; Calories Burned: 206; Average Heart Rate: 108.


FRIDAY - OCTOBER 20, 2023 - POWERSYNC60 - Go With The Flow 

I was feeling good going into it and that continued throughout the session. One thing I like about this routine is that he's not holding poses for a long period of time. This was especially noticeable during the "everything" sections.

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 272; Average Heart Rate: 98.


SATURDAY - OCTOBER 21, 2023 - POWERSYNC60 - Butt and Gut

The first time I did this workout, everything seemed like a mish mash and I didn't like it. This morning I printed out all the workout sheets so I was able to see the sequence of the moves. It helped a bit, and I did go a little bit harder because I knew what to expect, but it still isn't my favorite workout.

Start Time: 5:30 pm; Workout Time: 44 minutes; Calories Burned: 260; Average Heart Rate: 103.


SUNDAY - OCTOBER 22, 2023 - POWERSYNC60 - Long and Strong 

I didn't really feel like doing it, but got it in late. I wasn't very flexible.

Start Time: 8:20 pm; Workout Time: 38 minutes; Calories Burned: 114; Average Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 154.2 (-0.2 lbs)
Body Fat: 12.5% (-0.1%)


THOUGHTS FOR THE WEEK

Not too many thoughts. My mouth has been sore all week from the tooth extractions, so I'm not feeling great, but I did get the workouts in. I'm not sure how I feel about the program in general. It's obviously supposed to be a "lite" version of Power of 4, but I'm not sure what I'm getting out of it. I'm not a fan of some of the routines, but I'm going to give it time. Sometimes opinions can change.

WEEK OF 10/09/2023 - POWERSYNC60 - Days 8-14

MONDAY - OCTOBER 9, 2023 - POWERSYNC60 - HIIT Me Up

Another one that wasn't in Power of 4. From the name, I kind of knew what to expect. It wasn't super hard, but it ended up being a little tougher than I expected. Some of the moves were new. It reminded me a bit of Interval X from P90x+. I was thrilled when I saw Pain In The Alice in it, who may be my all time favorite cast member. Always going 100% and always with a smile and a sense of humor. I found myself going harder than I usually do in a cardio workout.

Start Time: 7:15 pm; Workout Time: 30 minutes; Calories Burned: 203; Avg Heart Rate: 111.


TUESDAY - OCTOBER 10, 2023 - POWERSYNC60 - Power Base

First repeated workout. Not my favorite. I was a big sluggish. My feet and legs tired early and my balance wasn't great the further we got into it.

Start Time: 6:50 pm; Workout Time: 46 minutes; Calories Burned: 263; Avg Heart Rate: 100.


WEDNESDAY - OCTOBER 11, 2023 - POWERSYNC60 - Everything, Every Muscle, All In One

I wasn't sure what to expect, then figured it must be one of Tony's U-C-M-L (Upper, Cardio,, Middle, Lower) workouts, but it didn't seem to be. I actually ended up liking most of the moves, and was able to do most of them OK.

Start Time: 7:05 pm; Workout Time: 44 minutes; Calories Burned: 248; Avg Heart Rate: 99.


THURSDAY - OCTOBER 12, 2023 - POWERSYNC60 - Butt and Gut

I remembered liking Butt and Belly from the One On One series, but this was nothing like that. It just seemed like a mish mash of moves and oftentimes I couldn't tell if it was a butt or a gut move. So far, I'm not a fan of this routine. That may change once I figure out what is going on.

Start Time: 6:15 pm; Workout Time: 44 minutes; Calories Burned: 195; Avg Heart Rate: 93.


FRIDAY - OCTOBER 13, 2023 - POWERSYNC60 - Ancient Warrior

I wasn't feeling to well when I started this one, but I had been looking forward to it because I generally like Tony's martial arts routines. This was a downer. Most of the moves were combinations of martial arts moves with core moves or leg moves of butt moves. I found most of the combinations annoying. Because I wasn't feeling well, I was sitting down between moves while he was describing them. I'd thought about quitting early on in the routine and finishing it tomorrow, then considered the stop option, but ended up finishing it up. As with yesterday's routine, I'm not a fan.

Start Time: 8:55 pm; Workout Time: 53 minutes; Calories Burned: 330; Avg Heart Rate: 103.


SATURDAY - OCTOBER 14, 2023 - POWERSYNC60 - The Big Sweat

It went OK. The moves aren't really that hard, but stacked on top of each other, you can get a bit tired.

Start Time: 5:35 pm; Workout Time: 36 minutes; Calories Burned: 272; Avg Heart Rate: 113.


SUNDAY - OCTOBER 15, 2023 - POWERSYNC60 - Long and Strong

I normally like stretch workouts, but this seemed tedious today. I did the hamstring stretched quicker than they did and sat around while they finished those moves.

Start Time: 6:40 pm; Workout Time: 38 minutes; Calories Burned: 150; Avg Heart Rate: 94.

SUNDAY WEIGH IN

Weight: 154.4 (+1.4 lbs)
Body Fat: 12.6% (+0.6%)


THOUGHTS FOR THE WEEK

In general it went OK. I've got a bad tooth that's been bothering me for a few weeks and it's sapping a bit of my energy. I'm not eating well either. Hopefully, it'll be coming out on Tuesday.

WEEK OF 10/02/2023 - POWERSYNC60 - Days 1-7

MONDAY - OCTOBER 2, 2023 - POWERSYNC60 - The Big Sweat

This is a brand new Tony Horton program that he released without too much fanfare. I don't know too much about it. One of the things I did see was it was supposed to mesh with the female body cycle better than most other programs. There is also a men's calendar, so I'll be following that one. Again, other than seeing some titles of the workouts, I'm not sure what to expect. I only took a two week break, but was expecting this to be a bit easier than what I've been doing lately, so I thought I'd give it a go.

The first workout is a quick cardio workout. The pace and all white soundstage kind of reminded me a bit of the P90 program Tony did about 10 years ago, which was more of a starter program. There were a few moves that were new, and I did work up a bit of a sweat, but it definitely wasn't extreme. That's not necessarily a bad thing. If you do things right and have a good attitude, you can get a lot out of it.

Start Time: 7:20 pm; Workout Time: 36 minutes; Calories and Heart Rate unknown. Monitor wasn't charged.


TUESDAY - OCTOBER 3, 2023 - POWERSYNC60 - Strength One

Again, nothing extreme. Very slow paced. He does a lot of talking between moves, but I still worked up a sweat. I did band pulldowns instead of pullups. I do get results with those.

Start Time: 7:50 pm; Workout Time: 35 minutes; Calories Burned: 240; Avg Heart Rate: 108.


WEDNESDAY - OCTOBER 4, 2023 - POWERSYNC60 - Base Power

Plyo without a lot of high jumping. Nothing really new. I was thinking this might be similar to P90, which was a toned down version of P90X, but this is pretty much a toned down version of Power of 4. Most of these moves were in Power of 4. One good thing happened. My Roku had been blinking a lot. Evety 10 seconds or so, it was black out for a second. It finally went out about a quarter of the way through this workout. I re-plugged everything back in and fixed the problem.

Start Time: 8:50 pm; Workout Time: 46 minutes; Calories Burned: 279; Avg Heart Rate: 102.


THURSDAY - OCTOBER 5, 2023 - POWERSYNC60 - Strength Two

I wasn't sure why this one was so soon after Strength One, but they are different body parts, so I guess it was OK. I usually try to restructure the schedules so I'm doing yoga on Thursday's, but I'm going to trust the schedule. This one was shoulders, biceps, and triceps. Instead of counting reps, you do the exercise for 30 seconds. Surprisingly, this usually means more reps than usual. I wasn't feeling great to begin with, and I'm a bit sore from the first three days, so in general I used 5 lbs less in weights than I normally would. It still tired me out a bit. 

Start Time: 7:35 pm; Workout Time: 41 minutes; Calories Burned: 317; Avg Heart Rate: 113.


FRIDAY - OCTOBER 6, 2023 - POWERSYNC60 - Go With The Flow

Yoga. Pretty close to one of the Power Of 4 routines. The main sequence was the Warrior One "singles, doubles, triples." Everything else was pretty standard Tony yoga moves, just in a slightly different order. I got through it OK, and it went pretty quick.

Start Time: 8:45 pm; Workout Time: 58 minutes; Calories Burned: 273; Avg Heart Rate: 98.


SATURDAY - OCTOBER 7, 2023 - POWERSYNC60 - Long and Strong

A stretch / recovery routine. It felt like yesterday's workout without the vinyasas. The sequence seemed almost identical. The scheduling just seems odd. I do like stretch workouts, though.
  

Start Time: 8:40 pm; Workout Time: 38 minutes; Calories Burned: 130; Avg Heart Rate: 91.


SUNDAY - OCTOBER 8, 2023 - POWERSYNC60 - Mindful Breath

Not what I was expecting. This was new stuff. I wasn't really getting the point as we were going through it. As I was writing down my numbers afterwards I realized I was feeling a bit better than when I started and definitely less stressed. I guess I'm a bit excited about using this again.
  

Start Time: 8:20 pm; Workout Time: 30 minutes; Calories Burned: 64; Avg Heart Rate: 82.


SUNDAY WEIGH IN

Weight: 153.0 (-0.2 lbs)
Body Fat: 12.0% (-0.3%)


THOUGHTS FOR THE WEEK

I wasn't sure what to expect, but it did turn out to be a light version of Power Of 4. Nothing was really new until Sunday. I played it a bit cautious in spots, so I may be able up increase things next time.

WEEK OF 09/11/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 13

MONDAY - SEPTEMBER 11, 2023 - TONY HORTON ONE ON ONE - Fountain of Youth

Last week of the round, and it's all yoga. Yoga is tough for me now because of my balance issues, so it's not always relaxing. Today was frustrating in some areas, but overall it was OK.

Start Time: 6:25 pm; Workout Time: 47 minutes; Calories Burned: 261; Avg Heart Rate: 101.


TUESDAY - SEPTEMBER 12, 2023 - TONY HORTON ONE ON ONE - Patience Hummingbird

I was a little relaxed, but really struggled with my balance, especially when trying to stand up into the Warrior poses.
 
Start Time: 8:05 pm; Workout Time: 36 minutes; Calories Burned: 181; Avg Heart Rate: 98.


WEDNESDAY - SEPTEMBER 13, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

I was very tired when I got home. Not sluggish, just exhausted. I took a long nap and started this one a bit late, but I did feel a bit refreshed when I started. I walked away for a few minutes twice to adjust my footwear, but other than that I was OK. I still struggle with most moves, but did what I could, and the time actually went faster than usual.
 
Start Time: 8:45 pm; Workout Time: 66 minutes; Calories Burned: 347; Avg Heart Rate: 99.


THURSDAY - SEPTEMBER 14, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

A repeat of yesterday's workout, and it was crappy. It's long, just drones on and on, and I just didn't feel like doing it. A lot of these moves are really tough for me, so I modified a lot of them or just took a break from them. 

Start Time: 8:15 pm; Workout Time: 66 minutes; Calories Burned: 460; Avg Heart Rate: 108.

FRIDAY - SEPTEMBER 15, 2023 - TONY HORTON ONE ON ONE - Patience Hummingbird

I'm glad this is a shorter workout as I'm really starting to wear down. I played golf this morning and played the worst I have in a year because I have no strength or concentration .
 
Start Time: 7:30 pm; Workout Time: 36 minutes; Calories Burned: 192; Avg Heart Rate: 99.


SATURDAY - SEPTEMBER 16, 2023 - TONY HORTON ONE ON ONE - Fountain Of Youth

Last workout of the round. I  took it one move at a time and it seemed to feel better and go faster. Not perfect, but a good way to finish up.
 
Start Time: 7:15 pm; Workout Time: 47 minutes; Calories Burned: 269; Avg Heart Rate: 101.


SUNDAY - SEPTEMBER 17, 2023 - Rest


SUNDAY WEIGH IN

Weight: 156.6 (+0.8 lbs)
Body Fat: 12.9% (+0.2%)


THOUGHTS FOR THE WEEK

The all yoga week really works as a final week. Since I got sick, yoga is a struggle for me, and does cause some frustration, but I did the best I could.


THOUGHTS FOR THE ROUND

It was great to get back to these workouts after a few years. They were fun. The Volume three workouts knocked me on my butt a bit, and I had to take a week off during that month, but I finished up OK. For the record, I lost 2.8 lbs and 1.0% body fat during the round. Those aren't super important numbers because that wasn't my goal, but they are still solid results. I'm going to take a few weeks off, as my body needs a break. I'm not sure what I'll be doing next, but I might return to the One On Ones, as they seem to be my favorites by far.

WEEK OF 09/04/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 12

MONDAY - SEPTEMBER 4, 2023 - TONY HORTON ONE ON ONE - UBX

I don't mind this workout because they're really aren't any moves I dislike a lot, Still, it's tough and will wear you out, which it did today. I'm still a bit sore from yesterday's Shoulders and Arms workout, but I got through it all right. I used 15's on most of the tricep moves, and started with 25's on the Strip Set Shoulder Presses. 

Start Time: 4:05 pm; Workout Time: 60 minutes; Calories Burned: 452; Avg Heart Rate: 114.


TUESDAY - SEPTEMBER 5, 2023 - TONY HORTON ONE ON ONE - Core Synergistics: MC2

There was a lot of modifying and a lot of moves that weren't done with full range of motion. Some because I couldn't and others because I didn't want to because I was lazy or I'd be stumbling all over myself.

Start Time: 8:45 pm; Workout Time: 67 minutes; Calories Burned: 377; Avg Heart Rate: 103.


WEDNESDAY - SEPTEMBER 6, 2023 - TONY HORTON ONE ON ONE - V-Sculpt

This went Ok. I found myself doing a few more reps than usual on a couple moves. Pullups were done with the Pullup Assist.

Start Time: 8:05 pm; Workout Time: 56 minutes; Calories Burned: 399; Avg Heart Rate: 114.


THURSDAY - SEPTEMBER 7, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

I was a bit stressed from work and other things today. Had to stop a few times at work to de-stress. I did the first 25 minutes of this one and wasn't feeling well. I laid on my back for the next twenty minutes or so (roughly his second and third "parts"), then finished up the last 18 minutes. Not great, but I did what I needed to do.

Start Time: 7:25 pm; Workout Time: 66 minutes; Calories Burned: 254; Avg Heart Rate: 93.


FRIDAY - SEPTEMBER 8, 2023 - TONY HORTON ONE ON ONE - P.A.P.

This is the last real "strength" workout of the round. It went OK. I did the "warmup" this time. Last time I had skipped it and felt a little regretful afterwards. I had to do a lot of modifying. I went side to side instead of straight up on the Plyo Lunges. I had my free hand on the floor on the Side Planks, but I did have my hip off the floor. I did the Plyo Pushups on my knees, and on the Chaturanga Plank Holds, I only used two balls in the front. I couldn't balance on all four. I used 25 lb weights on the front to back lunges, but they were ugly and not deep, because I couldn't keep my balance, I used 20's on the Pushup Side Rows, and those went OK. Overall, I did what I could, and was pretty happy with my effort.

Start Time: 7:35 pm; Workout Time: 69 minutes; Calories Burned: 422; Avg Heart Rate: 106.


SATURDAY - SEPTEMBER 9, 2023 - TONY HORTON ONE ON ONE - Stretch and Recovery

I was impatient because it was long and I wanted to get it done, but the time went fast. I wasn't as flexible as I have been in the past, so my range of motion was a bit limited, but I didn't cheat, either.

Start Time: 6:55 pm; Workout Time: 69 minutes; Calories Burned: 269; Avg Heart Rate: 95.


SUNDAY - SEPTEMBER 10, 2023 - TONY HORTON ONE ON ONE - ARX2

I got through it OK.

Start Time: 8:20 pm; Workout Time: 45 minutes; Calories Burned: 174; Avg Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 155.8 (+2.8 lbs)
Body Fat: 12.7% (+0.3%)


THOUGHTS FOR THE WEEK

I'm starting to wear out quickly.

WEEK OF 08/28/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 11

I took a week off. I got home from work last Monday and got quite sick. I couldn't do the workout, which has only happened a few times (twice that I remember) since I started this in 2008. I was in bed at 7:30. My body was feeling beat up to begin with, so I decided to take the entire week off to let myself recover physically and mentally.

MONDAY, AUGUST 28, 2023 - TONY HORTON ONE ON ONE - Chest, Back, and Balls

I turned 66 today. I've had a few health issues the past few years. In early 2021 I found out I was diabetic, which I seem to have under control, and during some testing also found out I have a hereditary disease call Charcot Marie Tooth ("CMT"), which is a form of neuropathy. I can't feel my feet. Doctors don't know if it's from the diabetes or from the CMT. It really doesn't matter. It's there. I can't jump straight up or spring off my feet at all. One day I could do things, it seemed like a few weeks later I couldn't. I just deal with it. Some of the Plyo and Cardio workouts, which I had always taken from granted, are now almost impossible, so I do the best I can, and find ways to modify. It can get frustrating at times, but I don't feel sorry for myself. I don't think I've posted any of that stuff here before.

Now that that is out of the way, today's workout went pretty well. I hadn't been able to do Four Ball Pushups on any of the workouts, but today I was able to get in 20. I was also able to get 12 of the Three Ball Side to Side Plyo Pushups, whereas before I could hardly do any. The one downfall was that I wasn't able to get in any of the "Possible" Pushups. I just couldn't get into it and decided not to force it and possibly hurt myself. I did all pullups with the pullup assist, and did eight on most sets. The week off really had me refreshed. I hadn't charged my heart monitor watch, so I don't have those numbers.

Start Time: 7:25 pm; Workout Time: 60 minutes; Calories Burned: ???; Avg Heart Rate: ???.


TUESDAY, AUGUST 29, 2023 - TONY HORTON ONE ON ONE - Plyocide

I did what I could. A lot of modifying, as I can't get off my feet. But I didn't skip it!

Start Time: 8:00 pm; Workout Time: 66 minutes; Calories Burned: 356; Avg Heart Rate: 99.


WEDNESDAY, AUGUST 30, 2023 - TONY HORTON ONE ON ONE - Rest

Once again, I wasn't feeling well and didn't have the strength to do a workout


THURSDAY, AUGUST 31, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

I still wasn't feeling great, but knew I really needed to get back at it. This one is just long and tedious. I got through it with a lot of modifications. My heart rate and calories burned were a lot higher than usual for this routine. Not sure why, unless I was working harder because I'm still feeling a bit weak.

Start Time: 7:50 pm; Workout Time: 66 minutes; Calories Burned: 524; Avg Heart Rate: 115.


FRIDAY, SEPTEMBER 1, 2023 - TONY HORTON ONE ON ONE - Base and Back

8 pullups on each set with the pullup assist, and poor effort on the plyo moves. Even though I can't really get off the ground anymore, I wasn't reaching to the floor on a lot of the moves like he was. I was still gassed at the end though.

Start Time: 8:05 pm; Workout Time: 51 minutes; Calories Burned: 275; Avg Heart Rate: 103.


SATURDAY, SEPTEMBER 2, 2023 - TONY HORTON ONE ON ONE - Total Body X

This is a shorter workout. One of Tony's UCML's (Upper/Cardio/Middle/Lower). There are a few tough moves, but the rest are OK. I got through it all right.

Start Time: 8:20 pm; Workout Time: 42 minutes; Calories Burned: 343; Avg Heart Rate: 118.


SUNDAY, SEPTEMBER 3, 2023 - TONY HORTON ONE ON ONE - Shoulders and Arms: MC2 and ARX2

Shoulders and Arms: MC2
This was a makeup from Wednesday's missed workout. I'd thought about skipping it entirely, but knew deep inside that I didn't really want to. The problem was that I didn't know when I was going to be able to make it up, as one workout a day was wearing on me, let alone two. I have a fantasy football draft late morning today. I woke up early, felt good, and got it done. I'm so glad I did. I feel great afterwards. I used the same weights and reps I did last week, except I didn't do the first set of Crazy 8's with 20's. I stuck to the 15's I finished up last week with. I also increased my weight from 30 to 40 on the Stability Ball Overhead Tricep Extensions with no problem. I'll get in ARX2 later tonight, and I'll be caught up..

Start Time: 8:00 am; Workout Time: 58 minutes; Calories Burned: 431; Avg Heart Rate: 115.

ARX2
It was tiring because it's long, but I did OK. My form wasn't always perfect, but I don't think I modified anything..

Start Time: 8:45 pm; Workout Time: 45 minutes; Calories Burned: 198; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 153.0 (-2.2 lbs)
Body Fat: 12.4% (-0.1)

I'm starting to get a little concerned abut the weight drop. I wasn't feeling good earlier in the week nd didn't feel like eating for a few days, so that might have had something to do with it, but I'm still going to keep an eye on things.


THOUGHTS FOR THE WEEK

These Volume Three workouts are long and tough. They're wearing me out a bit and aren't things I can get through if I'm feeling a bit weak. That's one reason I took last week off and also this Wednesday. However, I do feel abit stronger. I'm just going to do my best and push through.

WEEK OF 08/14/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 10

MONDAY - AUGUST 14, 2023 - TONY HORTON ONE ON ONE - UBX

This one is sneaky tough. I did pretty good. I modified a few things, like the Chatarockers. I couldn't really do too much with the Three Ball Burpees, as it's tough for me to get my foot back on the ball and balance again, once I've removed it. I certainly broke a good sweat.

Start Time: 7:50 pm; Workout Time: 60 minutes; Calories Burned: 391; Avg Heart Rate: 108.


TUESDAY - AUGUST 15, 2023 - TONY HORTON ONE ON ONE - Core Synergistics: MC2

Probably my least favorite workout of the One On Ones. Core Synergistics was also my least favorite P90X workout. I can't balance too much anymore, certainly not of one foot, so I had to modify a whole lot. Sometimes I did one-footed moves with both feet, like on the two burpee moves. I substituted the Dreya Rolls with a ball with V-Ups with a med ball. I felt I would getter better results doing something rather than doing zero reps on something that wasn't going to happen. I still don't like the workout, but maybe next time I'll look at it as more of a challenge by finding comparable things I can do, 

Start Time: 7:50 pm; Workout Time: 67 minutes; Calories Burned: 341; Avg Heart Rate: 98.


WEDNESDAY - AUGUST 16, 2023 - TONY HORTON ONE ON ONE - V Sculpt

I started very late. I used 25's on a lot of the bicep moves, but they were feeling really heavy. The pullup moves were all done with the pullup assist, usually getting in eight reps a set. Overall, it went OK. Certainly not a waste of time.

Start Time: 7:50 pm; Workout Time: 56 minutes; Calories Burned: 383; Avg Heart Rate: 110.


THURSDAY - AUGUST 17, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

I just took it one move at a time. I'm starting to realize that works better than watching the clock and dreading how much longer this is going to take. A couple move I can't do, so I don't, and I don't beat myself up over it. I do what I can. I also wasn't doing a lot of pushups in between upward dog and downward dog. I was much fresher because of that.

Start Time: 8:40 pm; Workout Time: 66 minutes; Calories Burned: 413; Avg Heart Rate: 103.


FRIDAY - AUGUST 18, 2023 - TONY HORTON ONE ON ONE - PAP

Bad day at golf. Very cold, and I was feeling the effects of it most of the day. I wasn't looking forward to the workout. I sat through the majority of his warmup moves, which took about 20 minutes. I realize it was part of the workout, and maybe ever harder than the actual workout, but I had a bad attitude about it. I just wanted to get to the actual PAP portion and get it done. I ended up modifying most of the moves because I physically can't do them as is anymore. I held onto a chair during the Forward to Back Lunges. I jumped from side to side on the Plyo jumps because I can't jump straight up anymore. I didn't raise my leg on the side planks. I did the Plyo Pushups on my knees. On the Four Ball Chaturanga holds, I only used two balls. I tried using four, but my feet kept sliding off the rear balls because I can't feel them. I just modified when I had to.

Start Time: 7:00 pm; Workout Time: 69 minutes; Calories Burned: 280; Avg Heart Rate: 92.


SATURDAY - AUGUST 19, 2023 - TONY HORTON ONE ON ONE - Stretch and Recovery

I wasn't really into it. There were a few stretches I didn't feel like doing for one reason or another, so I foam rolled my back (with the Rumble Roller) a bit instead of those moves. Overall it was OK.

Start Time: 4:55 pm; Workout Time: 69 minutes; Calories Burned: 339; Avg Heart Rate: 98.


SUNDAY - AUGUST 20, 2023 - TONY HORTON ONE ON ONE - ARX2

This went OK. I did 20 reps on each of the moves.

Start Time: 8:40 pm; Workout Time: 45 minutes; Calories Burned: 172; Avg Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 158.2 (-2.2 lbs)
Body Fat: 13.6% (-0.5%)


THOUGHTS FOR THE WEEK

Some tough workouts, but I got through them.

WEEK OF 08/07/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 9

MONDAY - AUGUST 7, 2023 - TONY HORTON ONE ON ONE - Chest, Back, and Balls 

Starting month three and Volume 3. These workouts were the testing grounds for P90X2 and are all long and tough. I struggled a bit with the ball workouts in month two, but did a little better today, which was a bit encouraging. I was actually able to do a few plyo reps on the balls. Not as many as in the past, which was last in 2020, but more than last month. I used the pullup assist on the pullups.

Start Time: 6:55 pm; Workout Time: 60 minutes; Calories Burned: 427; Avg Heart Rate: 112.


TUESDAY - AUGUST 8, 2023 - TONY HORTON ONE ON ONE - Plyocide

I physically can't jump "up" anymore because of the nerve damage in my feet, so I thought this was going to be a worthless workout. However, that didn't turn out to be the case. There were plenty of moves where I couldn't get up, but I tried, sometimes just getting my heels barely off the floor. I modified when I could, or just changed the move. I did Heisman's instead of the one foot hop move. Overall, I was happy with what I did. I didn't just give up. I made it work. 

Start Time: 7:50 pm; Workout Time: 66 minutes; Calories Burned: 412; Avg Heart Rate: 104.


WEDNESDAY - AUGUST 9, 2023 - TONY HORTON ONE ON ONE - Shoulders and Arms MC2

Nothing new here, but it can wear on you. I did what I thought I could do weight wise and did get through it OK. My weights were a bit less on some moves than 3 years ago, but i was still feeling a bit of pump at the end.

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 412; Avg Heart Rate: 115.


THURSDAY - AUGUST 10, 2023 - TONY HORTON ONE ON ONE - Yoga: MC2

I was dreading this one. I remember I never liked it. It was always too confusing with no flow and seemed to go on forever. It wasn't as bad as I thought, but I still felt it had no flow, and it went on forever. He just kept adding stuff at the end just to add it. He kept saying "one more", then went on for 15 minutes after that. I tried to keep an open mind and take it move for moves, and that seemed to help. I modified a lot on things I can no longer do, but didn't feel bad about it. I just did what I could, which is all I can do.

Start Time: 8:05 pm; Workout Time: 66 minutes; Calories Burned: 432; Avg Heart Rate: 105.


FRIDAY - AUGUST 11, 2023 - TONY HORTON ONE ON ONE - Base and Back

I did all pullups with the pullup assist and did 8 reps each time. I had to modify most of the plyo moves. On a lot of them I just tried to jump up, but only really got me heels off the floor.

Start Time: 8:45 pm; Workout Time: 51 minutes; Calories Burned: 267; Avg Heart Rate: 99.


SATURDAY - AUGUST 12, 2023 - TONY HORTON ONE ON ONE - Total Body X

Not real good. I wasn't in the mood, couldn't do many of the moves the way he was doing them, so I dogged it a bit, even doing a lot less reps than I had in the past.

Start Time: 8:30 pm; Workout Time: 42 minutes; Calories Burned: 221; Avg Heart Rate: 98.


SUNDAY - AUGUST 13, 2023 - TONY HORTON ONE ON ONE - ARX2

I got through the moves. There are a few at the end that are kind of funky. I did what I could with them.

Start Time: 8:30 pm; Workout Time: 45 minutes; Calories Burned: 185; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 160.4 (+3.4 lbs)
Body Fat: 14.1% (+0.7%)

This is approximately where I was two weeks ago. I was expecting to bounce back.


THOUGHTS FOR THE WEEK

I was a bit nervous going into the week because I know Volume 3 is tough, and there are no easier workouts. I got through it OK, even with some modifications.

WEEK OF 07/31/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 8

MONDAY - JULY 31, 2023 - TONY HORTON ONE ON ONE - Upper Body Balance

I did better than two weeks ago, but nowhere near where I was in my last round in 2020. I don't seem to have the strength to go plyo on my pushups, plus I'm afraid I'm going to hurt myself by slipping off a ball. That doesn't make for a good combination. However, I did what I thought was reasonable on the balls. I even got in four very lame Impossible Pushups. The boat moves went OK, but my legs were dropping on a lot of them. Tough workout.

Start Time: 6:45 pm; Workout Time: 53 minutes; Calories Burned: 396; Avg Heart Rate: 113.


TUESDAY - AUGUST 1, 2023 - TONY HORTON ONE ON ONE - On One Leg

As I did last time, I held onto a chair to work the one leg a little, otherwise it would have a worthless work.

Start Time: 8:40 pm; Workout Time: 52 minutes; Calories Burned: 252; Avg Heart Rate: 97.


WEDNESDAY -AUGUST 2, 2023 - TONY HORTON ONE ON ONE - Back and Belly

Short workout. I got through it OK. I used the Pullup Assist on all the pullups and got in eight reps on each of those. I got 30 reps on the belly moves.

Start Time: 9:35 pm; Workout Time: 36 minutes; Calories Burned: 239; Avg Heart Rate: 107.


THURSSDAY - AUGUST 3, 2023 - TONY HORTON ONE ON ONE - Patience Hummingbird

I was going in a bit encouraged because I did so well on this last week. It was a bit short of that, but still OK.

Start Time: 8:40 pm; Workout Time: 36 minutes; Calories Burned: 279; Avg Heart Rate: 112.


FRIDAY -AUGUST 4, 2023 - TONY HORTON ONE ON ONE - 100/30/20

No problems with the pushups or crunches, except. I only did 50 pushups on the last set, where I max out, and did 75 last time. Instead of the rope moves I switched between doing 50 Heisman's and 50 Alternating A-Skips. It seemed to work out OK.

Start Time: 10:15 pm; Workout Time: 46 minutes; Calories Burned: 232; Avg Heart Rate: 97.


SATURDAY - AUGUST 5, 2023 - TONY HORTON ONE ON ONE - Cardio Confusion: Mason's Choice

Not good. My balance and coordination was bad. My feet weren't cooperating. At one point I literally froze and couldn't move because my feet didn't want to.

Start Time: 8:35 pm; Workout Time: 43 minutes; Calories Burned: 327; Avg Heart Rate: 110.


SUNDAY -AUGUST 6, 2023 - TONY HORTON ONE ON ONE - Iso Abs

No issues. I enjoyed it.

Start Time: 4:25 pm; Workout Time: 3 minutes; Calories Burned: 130; Avg Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 156.8 (-3.4 lbs)
Body Fat: 13.4% (-0.6%)

These are big drops. Probably an aberration, which happens every once in a while. There will probably be a re-set next week.


THOUGHTS FOR THE WEEK

This is the end of the second month and Volume 2, which is probably my favorite of the three. I'm feeling pretty good and enjoying the ride.

WEEK OF 07/24/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 7

MONDAY - JULY 24, 2023 - TONY HORTON ONE ON ONE - Core Ball Sandwich

This can be a bit of a tough workout. I got through it OK, but had to modify a few of the ball moves. I didn't go plyo on the Plyo Ball move. I rolled the ball back and forth instead. I didn't elevate my feet on the Stability Ball Pushups. I slipped off a few times last time I did this workout, and I didn't want a repeat performance with a chance of hurting myself. I did all pullups with the pullup assisr.

Start Time: 7:00 pm; Workout Time: 41 minutes; Calories Burned: 323; Avg Heart Rate: 110.


TUESDAY - JULY 25, 2023 - TONY HORTON ONE ON ONE - Butt and Belly

Tougher than it looks. I did OK. The 8 card pickups are going pretty good. I just have to start before he does on those because I go a lot slower, but I'm able to manage that.

Start Time: 8:10 pm; Workout Time: 46 minutes; Calories Burned: 304; Avg Heart Rate: 108.


WEDNESDAY - JULY 26, 2023 - TONY HORTON ONE ON ONE - On One Leg

Did what I could. 15 lbs. 12 reps each.

Start Time: 7:35 pm; Workout Time: 36 minutes; Calories Burned: 216; Avg Heart Rate: 106.


THURSDAY - JULY 27, 2023 - TONY HORTON ONE ON ONE - Patience Hummingbird

Probably the best yoga workout I've done in a long time. For some reason I was relaxed without trying. My balance was a bit better than normal and I was able to hold most of the poses for the same time Tony did. Even my flexibility was there in the hamstring cooldown. It was as close to zen like as I can remember.

Start Time: 8:25 pm; Workout Time: 36 minutes; Calories Burned: 212; Avg Heart Rate: 102.


FRIDAY - JULY 28, 2023 - TONY HORTON ONE ON ONE - 10 Minute Crusher Pack

I normally write down my reps, but since this one moves so quickly from move to move I decided to ignore writing things down and instead using that time to actually do more reps. I think I got a better, more concentrated workout, especially in my legs. I did alternating A Skips instead of the Jump Rope and pre-planned Kenpo moves instead of the Shadow Boxing. It all worked out well. The only thing I had problems with was the hanging ab moves, but I'll work on those. This turned into a good workout, and I felt it.

Start Time: 8:00 pm; Workout Time: 33 minutes; Calories Burned: 245; Avg Heart Rate: 110.


SATURDAY - JULY 29, 2023 - TONY HORTON ONE ON ONE - Cardio Intervals

I was tired all day and took a long nap before I started this. I was very sluggish and wondered how I was going to get it done, but I did. I felt better as the workout went along, and did what I could.

Start Time: 9:00 pm ; Workout Time: 41 minutes; Calories Burned: 258 ; Avg Heart Rate: 102.


SUNDAY - JULY 30, 2023 - TONY HORTON ONE ON ONE - Iso Abs

Again, it went very well except for the second set of Banana Boats. This is one of my favorite workouts in all those that I have, not just the One on Ones..

Start Time: 8:50 pm ; Workout Time: 38 minutes; Calories Burned: 125 ; Avg Heart Rate: 91.


SUNDAY WEIGH IN

Weight: 160.2 (-0.2 lbs)
Body Fat: 14.0% (no change)


THOUGHTS FOR THE WEEK

I've passed the half way point for this round. It's gone very quickly, and I'm loving it. I'm also still getting sore here and there, which is a good sign.

WEEK OF 07/17/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 6

MONDAY, JULY 17, 2013 - TONY HORTON ONE ON ONE - Upper Body Balance

I can't believe I'm into week 6 already. This is going fast, I think because I'm enjoying it so much. Today was an absolute struggle. There were moves where I used to do a lot of reps that I can't do well anymore. I can't explode up onto a ball with a plyo pushup. I can't feel my feet, so the Four Ball Pushups were almost impossible. That's one of my favorite moves, so I was a bit shocked I couldn't do it. We'll see what happens next time.

Start Time: 7:45 pm; Workout Time: 53 minutes; Calories Burned: 364; Avg Heart Rate: 109.


TUESDAY, JULY 18, 2013 - TONY HORTON ONE ON ONE - On One Leg For Legs

This was pretty much a waste of time for me when I could feel my feet. My balance was always bad. Now that I can't feel things I figured it was really pointless. I wasn't sure how to modify. I decided to hold onto a chair as lightly as I could. It made the workout at least semi effective. It didn't work on my balance, but it might have worked on my leg strength a bit, as I still had to do the moves on one leg. I'm a bit proud of myself for coming up with an alternative something, and not just giving up. 

Start Time: 8:15 pm; Workout Time: 52 minutes; Calories Burned: 222; Avg Heart Rate: 94.


WEDNESDAY, JULY 19, 2013 - TONY HORTON ONE ON ONE - Back and Belly

I like this workout because it's relatively short and done at more of a relaxed pace. I used the pullup assist on all the pullup moves and did eight reps each. I did 30 reps of each of the ab moves. No problems with those, except for the V-up Rollups, which were slightly ugly. I still got tired on a few of the pullups, but overall they went OK.

Start Time: 8:55 pm; Workout Time: 36 minutes; Calories Burned: 195; Avg Heart Rate: 101.

THURSDAY, JULY 20, 2013 - TONY HORTON ONE ON ONE - Patience Hummingbird

My balance was really bad, so it was a bit frustrating, as usual. 

Start Time: 8:55 pm; Workout Time: 36 minutes; Calories Burned: 224; Avg Heart Rate: 103.


FRIDAY, JULY 21, 2013 - TONY HORTON ONE ON ONE - 100/30/20

The "100" is jump ropes. The last time I did this workout I could do them. Now I can't. I pulled out the rope before the workout, just to make sure there wasn't some kind of magic that would allow me to do them, but there wasn't. Instead, I did some random cardio moves (Heisman, A-Skips) while he was jumping rope, so I got some cardio in. I was OK on the ab and pushup moves, so it was still a good workout. I like it.

Start Time: 7:15 pm; Workout Time: 46 minutes; Calories Burned: 268; Avg Heart Rate: 102.


SATURDAY, JULY 22, 2013 - TONY HORTON ONE ON ONE - Cardio Confusion: Mason's Choice

This used to be one of my two or three favorite workouts in my library because of the setup and the fact he's in such a good move. However, today was a bit of a bummer because I kept losing my balance and couldn't go all out. I'll do the best I can with it in the future.

Start Time: 9:25 pm; Workout Time: 43 minutes; Calories Burned: 269; Avg Heart Rate: 101.


SUNDAY, JULY 23, 2013 - TONY HORTON ONE ON ONE - Iso Abs

Same as usual. I like it. Had problems with the second set of Banana Boats. I can feel the bit of tightness in my abs.

Start Time: 9:20 pm; Workout Time: 38 minutes; Calories Burned: 110; Avg Heart Rate: 87.


SUNDAY WEIGH IN

Weight: 160.4 (+0.8 lbs)
Body Fat: 14.0%  (+0.2%)


THOUGHTS FOR THE WEEK

The workouts went well. I'm really enjoying this.

WEEK OF 07/10/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 5

MONDAY, JULY 10, 2013 - TONY HORTON ONE ON ONE - Core Ball Sandwich 

This was a bit of an eye opener, as I haven't done any real stability ball exercises in a few years. The decline stability ball pushups were really bad, as I couldn't control the ball. I think I only got in about eight pushups with it on the first round, and I was barely bending my arms and not going very deep. On the second round I fell of the ball and smashed my arm after only two reps. I tried finishing the move with my feet on the floor, but even that was shaky. I did all pullups with the pullup assist. Those were OK. Overall. my attitude was good, but my performance was lacking.

Start Time: 8:55 pm; Workout Time: 41 minutes; Calories Burned: 302; Avg Heart Rate: 112.


TUESDAY, JULY 11, 2013 - TONY HORTON ONE ON ONE - Butt and Belly

I remembered that this was one of my favorites. For some reason I thought we only had to do the 8 Card Pickup once, but this was a repeat workout, so I had the thrill of doing it twice. I got through everything OK, but had to hold onto a chair for the Back Kicks and Warrior Run, as I have no balance, especially on one foot. Good workout.

Start Time: 9:35 pm; Workout Time: 47 minutes; Calories Burned: 302; Avg Heart Rate: 106.


WEDNESDAY, JULY 12, 2013 - TONY HORTON ONE ON ONE - On One Leg

Lifting weights while balancing on one leg. I physically can't balance on one leg anymore. It's just where I am, so I deal with it and do the best I can. I used 15 lb weights on all the moves and did 12 reps of each. I had to tap my foot of the floor between each rep, but tried to lift my foot off the floor a bit while actually doing the rep. I don't know how effective it was for my core, but I tried.

Start Time: 9:15 pm; Workout Time: 36 minutes; Calories Burned: 225; Avg Heart Rate: 108.


THURSDAY, JULY 13, 2013 - TONY HORTON ONE ON ONE - Patience "Hummingbird" Yoga

Not horrible, but not too good, either. My attitude was OK, probably because it was a shorter yoga workout, but my balance was horrible, which made for a less than great experience. It is what it is. I did what I could.

Start Time: 9:30 pm; Workout Time: 37 minutes; Calories Burned: 222; Avg Heart Rate: 103.


FRIDAY, JULY 14, 2013 - TONY HORTON ONE ON ONE - 10 Minute Crusher Pack

I was feeling very sluggish going into this. I was sluggish throughout. It goes so quickly, it's hard to keep up.

Start Time: 7:45 pm; Workout Time: 34 minutes; Calories Burned: 213; Avg Heart Rate: 102.


SATURDAY, JULY 15, 2013 - TONY HORTON ONE ON ONE - Cardio Intervals

My feet were swollen and my balance was bad. There was so much I used to take for granted that I can't do anymore. It really hit me. I did what I could.

Start Time: 8:10 pm; Workout Time: 41 minutes; Calories Burned: 287; Avg Heart Rate: 111.


SUNDAY, JULY 16, 2013 - TONY HORTON ONE ON ONE - Iso Abs

This is one of my favorite workouts. It's long for an ab workout, but the time goes fast. The only time I was in  trouble was the second set of Banana Boats. Tony was having trouble with that set also.

Start Time: 8:40 pm; Workout Time: 38 minutes; Calories Burned: 144; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 159.7 (+1.4 lbs)
Body Fat: 13.7% (+0.3%)


THOUGHTS FOR THE WEEK

Overall, I thought it went OK. I struggled with the last three days, but that was mostly because of physical limitations and balance.

WEEK OF 07/03/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 4

MONDAY - JULY 3, 2023 - TONY HORTON ONE ON ONE - Recovery 4 Results

I like this routine because it does what he says it's supposed to. An easier workout, where you are not killing yourself, but you still feel it a bit. Loved it.

Start Time: 8:20 pm; Workout Time: 38 minutes; Calories Burned: 205; Avg Heart Rate:  99.


TUESDAY - JULY 4, 2023 - TONY HORTON ONE ON ONE - Bun Shaper

Everything went OK. Pretty much the same as two weeks ago, but I was feeling pretty good.

Start Time: 4:35 pm; Workout Time: 49 minutes; Calories Burned: 375; Avg Heart Rate: 114.


WEDNESDAY - JULY 5, 2023 - TONY HORTON ONE ON ONE - Diamond Delts

I usually don't mind this one, but for some reason I just was putting it off. I finally got it done later than usual, and did OK with with. I increased my declined Pike Press reps to improve over the last time I did it. For some reason, my Average Heart Rate was really high.

Start Time: 9:25 pm; Workout Time: 36 minutes; Calories Burned: 328; Avg Heart Rate: 129.


THURSDAY - JULY 6, 2023 - TONY HORTON ONE ON ONE - Fountain of Youth Yoga

It felt good today. I was loose. On the first bend to the floor my legs weren't tight at all. My flexibility was good throughout the workout, and my balance was better than usual

Start Time: 9:05 pm; Workout Time: 47 minutes; Calories Burned: 287; Avg Heart Rate: 102.


FRIDAY - JULY 7, 2023 - TONY HORTON ONE ON ONE - Mammoth UML

I didn't feel anything special beforehand, but once I got started I felt great. I did 50 pushups on the first set. Only did 30 last time. I subbed in Wide Pushups for the Plyo Skippers, which I can't do, and I did 50 of the Wide's. I still had problems with most of the leg exercises because I can't get off the floor too well, but I did Ok with those, I also felt really good on the "middle" exercises,

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 331; Avg Heart Rate: 104.


SATURDAY - JULY 8, 2023 - TONY HORTON ONE ON ONE - Medicine Ball Core Cardio

I didn't go full blast because I can't, but probably wouldn't have even if I was able. I'm just not a cardio guy.  I didn't have the energy or mindset I had the last two days

Start Time: 8:50 pm; Workout Time: 36 minutes; Calories Burned: 275; Avg Heart Rate: 111..


SUNDAY - JULY 9, 2023 - TONY HORTON ONE ON ONE - Killer Abs

I started late, but everything went well.

Start Time: 10:15 pm; Workout Time: 26 minutes; Calories Burned: 152 ; Avg Heart Rate: 103..


SUNDAY WEIGN IN

Weight: 158.2 (-2.6 lbs)
Body Fat: 13.4% (-1.0 %)

Both are pretty big drops. Normally I don't feel the difference, but this week I did. I feel better. 


THOUGHTS FOR THE WEEK

This was the end of the first month, and Volume 1. I absolutely loved it. I feel these workouts are more effective than any other program I've ever done. The weight loss and body fat% drops were also inspiring, mostly because I do feel the difference.

WEEK OF 06/26/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 3

MONDAY, JUNE 26, 2023 - TONY HORTON ONE ON ONE - 30-15

I wasn't sure how I'd handle things, because the workout two weeks ago really had me sore. I did OK. 30 pushups per set and 6 pullups with the pullup assist on each set. I did 8 on three of those sets, just to increase my numbers a bit. I finished a bit ahead of them, so I did 60 extra pushups to finish things off. I feel good afterwards. I'm starting to get used to the new wrist heart rate monitor and how it relays my results to my phone, and I really like it.

Start Time: 6:45 pm; Workout time: 59 minutes; Calories Burned: 376; Avg Heart Rate: 111.


TUESDAY, JUNE 27, 2023 - TONY HORTON ONE ON ONE - Plyo Legs

This is the one that gets me the most sore. It certainly did two weeks ago. I still had to modify a lot, but I tried to go deeper on a few moves to make up for it.

Start Time: 7:10 pm; Workout time: 64 minutes; Calories Burned: 413; Avg Heart Rate: 106.


WEDNESDAY, JUNE 28, 2023 - TONY HORTON ONE ON ONE - Just Arms

Got this done as soon as I got home from work, so I could watch the NHL draft. I was able to increase my weight or reps from two week ago on a few of the moves. Felt good.

Start Time: 6:55 pm; Workout time: 46 minutes; Calories Burned: 371; Avg Heart Rate: 118.


THURSDAY, JUNE 29, 2023 - TONY HORTON ONE ON ONE - Fountain of Youth Yoga

Frustrating. I can't balance on one leg, and there are a lot of moves here, notably the vinyasas, that require that. I'm stumbling all over the place, and don't see any benefits right now. I tried different socks and footwear  today, and neither worked, so I went back to the neuropathy socks, which work the best. Yoga is supposed to be relaxing, and this is anything but relaxing right now. All I can do is keep trying and hope my body (legs and feet) will adjust somehow. 

Start Time: 8:40 pm; Workout time: 47 minutes; Calories Burned: 257; Avg Heart Rate: 99.


FRIDAY, JUNE 30, 2023 - TONY HORTON ONE ON ONE - Road Warrior

I played golf this morning and was really tired when I got home. I took several power naps and finally woke up enough to get this done relatively late. It's hard to judge this workout because it goes so fast and I'm constantly experimenting with the bands. I can't really get set to maximize each move. Overall, I think I did OK.

Start Time: 9:05 pm; Workout time: 54 minutes; Calories Burned: 316; Avg Heart Rate: 101.


SATURDAY, JULY 1, 2023 - TONY HORTON ONE ON ONE - Super Cardio

I did OK. I didn't dog it, but I could have pushed a bit harder.

Start Time: 8:30 pm; Workout time: 47 minutes; Calories Burned: 239; Avg Heart Rate: 95.


SUNDAY, JULY 2, 2023 - TONY HORTON ONE ON ONE - Killer Abs

I did the missing Cross Legged / Wide Legged Situps before the workout. The rest went OK. I can usually feel a burn about 4 moves into the workout. The Oblique V-ups went better than last time, but I'm still struggling mightily with the V-up/Roll ups. They're hurting my lower back because I have to get momentum to get up. I can't just pull myself up with my abs.

Start Time: 10:15 pm; Workout time: 25 minutes; Calories Burned: 114; Avg Heart Rate: 91.


SUNDAY WEIGH IN

Weight: 160.8 (+0.6 lbs)
Body Fat: 14.4% (+0.2%)

I need to eat better. Lower the body fat.


THOUGHTS FOR THE WEEK

A lot of tough workouts this week, and I did pretty well with them, probably better on some moves over Week 1. I certainly wasn't as sore as I was in Week 1.

WEEK OF 06/19/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 2

MONDAY - JUNE 19, 2023 - TONY HORTON ONE ON ONE - Recovery 4 Results

This is a good active recovery routine, sort of a light workout. I like it, and kind of needed it today. I got my new heart rate monitor delivered today. It's a Polar, but it's a wrist monitor as opposed to the straps I've always used. The calories and heart rate seemed to jive with what I've done in the past, and it synchs to your phone for keeping data. Pretty easy to set up. The display on the watch is large and colorful. So far, I like it.

Start Time: 8:00 pm; Workout Time: 38 minutes; Calories Burned: 296; Avg Heart Rate: 112.


TUESDAY - JUNE 20, 2023 - TONY HORTON ONE ON ONE - Bun Shaper

I like this one a bit. You feel like you accomplished something when you finish the 8 Card Pickup move, and you do it twice in this workout. The only move where I held onto a chair when Tony didn't was the Crossover Lunges. My balance is horrible, a lot worse than it was the last time I did this workout three years ago, so it felt encouraging to do many of the moves without holding on to anything. The only move where I cheated a bit was the Sit Downs. I brought out my workout bench for that move, but only really sat down once. I find it hurts my back if I reach up like he does. I just squatted low instead. It seemed to work.

Start Time: 7:55 pm; Workout Time: 49 minutes; Calories Burned: 379; Avg Heart Rate: 115.


WEDNESDAY - JUNE 21, 2023 - TONY HORTON ONE ON ONE - Diamond Delts

I used less weight than three years ago on several moves, but I still felt it and struggled a bit.

Start Time: 8:40 pm; Workout Time: 37 minutes; Calories Burned: 246; Avg Heart Rate: 110.


THURSDAY - JUNE 22, 2023 - TONY HORTON ONE ON ONE - Fountain of Youth Yoga

I got through it this time. I did all the moves. A lot weren't pretty, as I can't balance on one foot, making the vinyasa moves to the leg swing through, up into Warrior One very difficult. I did what I could.

Start Time: 7:05 pm; Workout Time: 48 minutes; Calories Burned: 277; Avg Heart Rate: 102.


FRIDAY - JUNE 23, 2023 - TONY HORTON ONE ON ONE - Mammoth UML

I had a bit of a headache going into this, so I was procrastinating a bit, but I got it done. I had to modify a few moves because I can't jump, but I tried replacing them with similar moves, just a bit cut back

Start Time: 7:45 pm; Workout Time: 55 minutes; Calories Burned: 291; Avg Heart Rate: 99.


SATURDAY - JUNE 24, 2023 - TONY HORTON ONE ON ONE - Medicine Ball Core Cardio

Poor effort. I was lethargic going into it. I started with an 8 lb medicine ball, then quickly changed to a 5 lb dumbbell after just a few moves, as my shoulders were burning when lifting it above my head. I had to modify a few moves, but those modifications should be OK moving forward.

Start Time: 7:00 pm; Workout Time: 36 minutes; Calories Burned: 205; Avg Heart Rate: 96.


SUNDAY - JUNE 25, 2023 - TONY HORTON ONE ON ONE - Killer Abs

All went Ok, except for the V up Rollups and the left side Oblique Crunches. I struggled mightily with both.

Start Time: 8:35 pm; Workout Time: 24 minutes; Calories Burned: 107; Avg Heart Rate: 91.


SUNDAY WEIGH IN

Weight: 160.2 (+1.0 lbs)
Body Fat: 14.2% (+0.1%)


THOUGHTS FOR THE WEEK

This week seemed a bit easier than last week, but was still tough. My weight is fluctuating around 160 each week, which is OK, but I think I need to get my Body Fat down a bit.

WEEK OF 06/12/2023 - TONY HORTON ONE ON ONE - ROUND 6 - WEEK 1

Starting Weight: 159.4 lbs
Starting Body Fat: 13.9%

MONDAY - JUNE 12, 2023 - TONY HORTON ONE ON ONE - 30-15

I've been doing Power of 4 since late 2020. I can't say I was getting bored with it, because I wasn't, but I wanted to go back to my favorite program, which is the One On Ones. Today as 30-15, which is Chest and Back, and the original "Challenge" program as he calls them. I did 30 pushups and 6 pullups (with the Pullup Assist). I didn't have too many problems with either, and was surprised I didn't struggle with the pullups. It felt good to get back at it again. The first three days of this series are bears.

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 368; Avg Heart Rate: 114.  


TUESDAY - JUNE 13, 2023 - TONY HORTON ONE ON ONE - Plyo Legs

I lost my ability to jump since the last time I did this one. What I learned from doing plyo routines in The Power of 4 was that I could try and make up by going deeper and exploding up with my legs instead of jumping off my feet, which is the problem. When all is said and done, this is more of a leg workout than a cardio workout (although your heart rate can get up). I tried taking that philosophy into this workout. Sometimes I was able to go deeper, sometimes not. On the moves where I had to touch the floor, I often lost my balance, so on many of them I just reached for the floor. It certainly wasn't perfect, but I don't think I cheated too much. I did what I could. My legs are going to feel it. 

Start Time: 7:20 pm; Workout Time: 63 minutes; Calories Burned: ???; Avg Heart Rate: ???.  


WEDNESDAY - JUNE 14, 2023 - TONY HORTON ONE ON ONE - Just Arms

I normally like working my arms, but today's workout was humbling. I was comparing my numbers to what I did the last time I did this workout, which was three years ago. I was usually 5 lbs less on each move, and some of those I struggled with. Granted, I'm three years older and I lost some strength when I got sick a few years ago, but it was eye opening. I didn't feel sorry for myself, played it smart, and did what I could. (Heart rate monitor seems to be done. New battery didn't even help.)

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


THURSDAY - JUNE 15, 2023 - TONY HORTON ONE ON ONE - Fountain of Youth Yoga

I am sore all over. This normally happens when I use this One ON One schedule, as the first three workouts are beasts. The workout usually loosens things up. Not today. I struggled through the first 10 minutes. When I got to the vinyasas, I physically couldn't fo them. My body just said no. I don't know if it was a mental thing, or what is was, but I spent most of the workout on the floor trying to use the meditation techniques I learned from Power Of 4.

Start Time: 8:00 pm; Workout Time: 47 minutes; Calories Burned: ???; Avg Heart Rate: ???.  


FRIDAY - JUNE 16, 2023 - TONY HORTON ONE ON ONE - Road Warrior

Some of the soreness has left. This workout is always tough for me because I'm trying to adjust to the bands with foot placement, etc and he's going so fast. I just kind of wing it. I'm now using Tony's resistance bands as opposed to the Beachbody ones, so I had to figure that out. I'd only used the blue band in other workouts, and couldn't get it above my head for some of the shoulder and tricep moves. I finally opened up the lighter resistance yellow band, and that seemed to work on those moves. I ordered a new heart rate monitor online.

Start Time: 8:30 pm; Workout Time: 53 minutes; Calories Burned: ???; Avg Heart Rate: ???.  


SATURDAY - JUNE 17, 2023 - TONY HORTON ONE ON ONE - Super Cardio

Never one of my favorites as Tony is admittedly in a poor mood. For some reason, I didn't notice it as much today. I can no longer do the jumping moves where he's twisting his body mid air, but I did what I could. I also didn't reach all the way to the floor on others because I lose my balance. I still got winded a bit.

Start Time: 9:00 pm; Workout Time: 46 minutes; Calories Burned: ???; Avg Heart Rate: ???.  


SUNDAY - JUNE 18, 2023 - TONY HORTON ONE ON ONE - Killer Abs

I did better than I thought I would. My abs started burning a bit around the 7th moves, but they were OK afterwards. I was a bit slow on the Oblique Crunches.

Start Time: 9:20 pm; Workout Time: 24 minutes; Calories Burned: ???; Avg Heart Rate: ???.  


SUNDAY WEIGH IN

Weight: 159.2 (-0.2 lbs)
Body Fat: 14.1% (+0.2%)


THOUGHTS FOR THE WEEK

It was rough, especially the first for days. Not being able to do the yoga was a real eye opener. I've always been able to get through it before at the start of a new round. My body is a bit tired, but I'm looking forward to the rest of the round.

WEEK OF 05/08/2023 - THE POWER OF 4 - ROUND 4 - WEEK 13

MONDAY, MAY 8, 2023 - THE POWER OF 4 - Cardio 24

Last week of the round. I've set it up as a bit of a recovery week, alternating between Cardio 24 and Pure Stretch for the next six days. I didn't use either workout earlier in the round. Today's workout went OK. I knew it was short, so I pushed where I could.

Start Time: 7:30 pm; Workout Time: 27 minutes; Calories Burned: 118; Avg Heart Rate: 106.


TUESDAY, MAY 9, 2023 - THE POWER OF 4 - Pure Stretch

I was more flexible than I thought I'd be. The workout flew by. I'm very pleased.

Start Time: 7:40 pm; Workout Time: 48 minutes; Calories Burned: 306; Avg Heart Rate: 102.


WEDNESDAY, MAY 10, 2023 - THE POWER OF 4 - Cardio 24

Same as Monday. It went well, and fast. Balance was OK.

Start Time: 8:45 pm; Workout Time: 26 minutes; Calories Burned: 137; Avg Heart Rate: 103.


THURSDAY, MAY11, 2023 - THE POWER OF 4 - Pure Stretch

Nothing stood out as being better or worse than what I did on Tuesday, which is OK.

Start Time: 9:10 pm; Workout Time: 48 minutes; Calories Burned: 180; Avg Heart Rate: 92.


FRIDAY, MAY 12, 2023 - THE POWER OF 4 - Cardio 24

I went pretty hard at it, but my lack of balance does limit me a bit. Sometimes the faster I go, the worse it gets, and it becomes counter productive, as I have to stop, regain my balance, and start over again. I think slower and steady is the answer.

Start Time: 9:20 pm; Workout Time: 26 minutes; Calories Burned: 118; Avg Heart Rate: 102.


SATURDAY, MAY 13, 2023 - THE POWER OF 4 - Pure Stretch

Last workout of the round. Things went OK. Flexibility is not perfect, but it's probably a lot better than what it should be.

Start Time: 8:10 pm; Workout Time: 48 minutes; Calories Burned: 177; Avg Heart Rate: 90.


SUNDAY - MAY 14, 2023 - Rest


SUNDAY WEIGH IN

Weight: 163.0 (-0.6 lbs)
Body Fat: 14.6%  (+0.2%)


THOUGHTS FOR THE WEEK

This is the first time I've used this two workout rotation for the final week, and I wasn't sure how it was going to work out, but it went well. It gave my body a chance to heal up a bit, and it was also a good mental break. I'll do it again.


THOUGHTS FOR THE ROUND 

Overall, I put on 9.6 pounds and 2.6% body fat. Normally, those would be horrible numbers, but I've been needing to put on weight since I got sick. The body fat number should be controlled better though. I think my body is craving better food, so that is good.

The workouts went well. This is the second time I've used this schedule in general, and I like it. Each specific workout is only repeated every four weeks, so I don't get bored. I'm feeling stronger, and there were many times when I was able to increase my reps and/or weights.

I'm not as exhausted physically or mentally as I usually am after thirteen weeks, but I'm going to take a few weeks off just to prevent that, and then go at it again.


NOTE

This slipped by me, but May 12th, Friday, was my 15th anniversary of doing my first P90X workout. It's been a good 15 years.