WEEK OF 02/27/2023 - THE POWER OF 4 - ROUND 4 - WEEK 3

MONDAY - FEBRUARY 27, 2023 - THE POWER OF 4 - Chest and Back Round Robin 

I was feeling a bit tired going into it. It's one of my favorites, but I was thinking about how long it was. I got it done, though. One move at a time.

Start Time: 7:10 pm; Workout Time: 57 minutes; Calories Burned: 496; Avg Heart Rate: 116.


TUESDAY - FEBRUARY 28, 2023 - THE POWER OF 4 - Plyo 30/15

Not my best. My balance was really bad. I had on some thicker diabetic socks I'd bought. They're extremely comfortable, but may be too thick for me to feel the floor. Maybe not, but I was noticing it.

Start Time: 7:40 pm; Workout Time: 42 minutes; Calories Burned: 271; Avg Heart Rate: 102.


WEDNESDAY - MARCH 1, 2023 - THE POWER OF 4 - Arms and Abs

I used the usual weights. I do straight Bicep Curls instead of the Heavy Curls because I don't like lifting heavier weights while bent over. The problem is they come after those High and Tight Curls, which wear me out for some reason. I reached for 30's for the Biceps, which I can usually handle, but quickly put them back. I picked up 25's instead, but only got 8 reps in. Something to work on there. The rest of the workout went fine. I'm definitely not dogging it, but am wary of going to higher weights in areas because I think I might hurt myself.

Start Time: 8:00 pm; Workout Time: 42 minutes; Calories Burned: 333; Avg Heart Rate: 109.


THURSDAY - MARCH 2, 2023 - THE POWER OF 4 - Power and Strength Yoga

I felt really good going into this, and felt like it would be one of my best yoga sessions in a while. I quickly found that my balance was going to be bad, and going through all those vinyasas and Warrior poses was going to get real frustrating in a hurry. I skipped one series of the "ladder" moves simply to calm down.  

Start Time: 6:50 pm; Workout Time: 66 minutes; Calories Burned: 359; Avg Heart Rate: 100.


FRIDAY - MARCH 3, 2023 - THE POWER OF 4 - Head To Toe

I was really tired when I got home, ended up taking a long nap, and got started a bit late on this one. I took it one move at a time and got through it.

Start Time: 8:55 pm; Workout Time: 56 minutes; Calories Burned: 320; Avg Heart Rate: 101.

SATURDAY - MARCH 4, 2023 - THE POWER OF 4 - Kicking and Punching

I like this workout, even though it's a bit long, but today my balance was bad, so it was a bit challenging, and not as fun.

Start Time: 7:50 pm; Workout Time: 69 minutes; Calories Burned: 421; Avg Heart Rate: 99.

SUNDAY - MARCH 5, 2023 - THE POWER OF 4 - Body Scan Meditation

I love this, and it's much needed. My mind wanders a bit more than it should, but it is relaxing.

Start Time: 7:50 pm; Workout Time: 24 minutes; Calories Burned: 57; Avg Heart Rate: 80.


SUNDAY WEIGH IN

Weight: 159.0 (+2.4 lbs)
Body Fat: 13.4% (+0.5%)

Not necessarily bad things, but I do need to keep an eye on it.


THOUGHTS FOR THE WEEK

The workouts went OK, especially the strength ones. My balance was bad on the cardio and yoga ones, but that's the way it is. I need to relax a bit more. I', getting to stressed and annoyed at things.

WEEK OF 02/20/2023 - THE POWER OF 4 - ROUND 4 - WEEK 2

MONDAY - FEBRUARY 20, 2023 - THE POWER OF 4 - Push

This is one of my favorite routines, but I didn't want to do it in the worst way. But I knew I would. And did. It went pretty well once I got going. I pretty much matched the reps and weights I had been using, with a few small increases. Obviously, I'm glad I did it.

Start Time: 7:15 pm; Workout Time: 47 minutes; Calories Burned: 446; Avg Heart Rate: 123.


TUESDAY - FEBRUARY 21, 2023 - THE POWER OF 4 - Heart, Lungs, Legs

This hasn't been one of my favorite routines, but I went into it with a goof attitude, took it one move at a time, and did my best. I was getting off the floor a smidge, which felt good. My balance is still horrible, and I held onto a chair for two moves, but overall I was very happy with what I did/

Start Time: 6:15 pm; Workout Time: 58 minutes; Calories Burned: 399; Avg Heart Rate: 103.


WEDNESDAY - FEBRUARY 22, 2023 - THE POWER OF 4 - Who's Got Your Back

I did pretty much what I did last round, but a few less reps on a few moves. 16 Band Pulldowns, instead of pullups. 12 reps with 30 lb weights on most of the bent over back moves, which I do seated on a bench, and 12 reps with 15 lb weights on the shoulder moves. On the Combo move I go down to 20 lbs, and only got eight reps in. I'm fried by that point. My left hand does have a problem controlling the 30 lb weights, as I can't keep them level. They tend to slide back a bit. However, that's nit picking. This is a tough workout, and I got it done.
 
Start Time: 7:40 pm; Workout Time: 55 minutes; Calories Burned: 377; Avg Heart Rate: 104.


THURSDAY - FEBRUARY 23, 2023 - THE POWER OF 4 - Morning Yoga

My best yoga session in a while. I was relaxed going into it, and just took it moment by moment. 

Start Time: 6:20 pm; Workout Time: 37 minutes; Calories Burned: 135; Avg Heart Rate: 86.


FRIDAY - FEBRUARY 24, 2023 - THE POWER OF 4 - Drop, Pulse, Hold

I say this every time I do this, but it's the one outstanding feature of this workout, and that is that it's very long. It always fries my legs and feet. I gutted myself through the second round.

Start Time: 7:45 pm; Workout Time: 72 minutes; Calories Burned: 477; Avg Heart Rate: 106.

SATURDAY - FEBRUARY 25, 2023 - THE POWER OF 4 - Flash Cardio

My feet were feeling really sluggish. I wasn't moving very quickly and I couldn't get off the ground. I'd been feeling better with those things lately, so it was a bit discouraging, but then I realized I beat the hell out of my legs and feet yesterday, so I'm thinking that had a lot to do with it. 

Start Time: 7:45 pm; Workout Time: 48 minutes; Calories Burned: 280; Avg Heart Rate: 100.


SUNDAY - FEBRUARY 26, 2023 - THE POWER OF 4 - Crunch Town

It went OK.

Start Time: 6:50 pm; Workout Time: 21 minutes; Calories Burned: 116; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 156.6 (-0.8 lbs)
Body Fat: 12.9% (no change)


THOUGHTS FOR THE WEEK

I'm 14 days in, and all seems to be going OK.

WEEK OF 02/13/2023 - THE POWER OF 4 - ROUND 4 - WEEK 1

MONDAY, FEBRUARY 13, 2023 - THE POWER OF 4 - Triple Trouble Challenge

Back at it after a long layoff. I really wasn't mentally ready, but am not sure when I will be. I need to exercise to combat illnesses a bit. Today I did 30 pushups on each set, which usually isn't a problem, but I haven't done any pushups in about seven weeks. I was thinking that might be too much on the second set, but I finished out the workout doing that many. I wasn't going real low on a lot of them. I also did 5 pullups with the pullup assist. I can't really do any unassisted pullups anymore due to loss of strength in my hands, si it was either the assist, or do band pulldowns. I did these today. 

Start Time: 8:00 pm; Workout Time: 70 minutes; Calories Burned: 550; Avg Heart Rate: 109.


TUESDAY, FEBRUARY 14, 2023 - THE POWER OF 4 - Flash Card Plyo

First of all, I must mention that I got a pretty decent sleep and woke up more refreshed than usual this morning. I'm sure yesterday's workout, after six weeks of not doing anything, had something to do with it. Even from just a mental standpoint. At the start of today's workout , I was actually able to do more than I usually can. I was able to shuffle left and right at a decent speed, and even got off the floor a bit with some jumps. My feet swelled a bit later on, but it felt good for a while. I'm nowhere close to what I could do a few years ago, and maybe it's just a day to day thing, but who knows.

Start Time: 7:15 pm; Workout Time: 42 minutes; Calories Burned: 273; Avg Heart Rate: 101.


WEDNESDAY, FEBRUARY 15, 2023 - THE POWER OF 4 - Shoulders and Arms Recharge

I still struggle a bit with this one, feeling like I should be lifting heavier weight, but in fact, I'm struggling with what I'm doing. I feel if I lift more, I'll hurt myself. I used 25s on the Shoulder Presses, doing 12 reps on the first set, but only 7 on the second set. I also used 25s on the Bicep Curls, doing 12 reps, then 10. After that, the heaviest weight I used was 20s on a few moves. 15s were the weight on most others, and 10s on a few moves in the final set. I did what I could, and thought was smart.

Start Time: 6:55 pm; Workout Time: 40 minutes; Calories Burned: 379; Avg Heart Rate: 119.


THURSDAY, FEBRUARY 16, 2023 - THE POWER OF 4 - Don't Skip Yoga

Not real good. Once again, I was having a problem with footwear. I used my neuropathy socks with the rubber spikes outward for most of the workout, then turned them inward while doing "The Everything". I'm not sure if that helped. My balance was bad. My vinyasas were also bad because I was sore on the pushups and my legs were weak trying to stand up into Warrior One. The "meathead" section was really bad. I got all 12 reps in, but they were really, really ugly.

Start Time: 7:25 pm; Workout Time: 67 minutes; Calories Burned: 450; Avg Heart Rate: 102.


FRIDAY, FEBRUARY 17, 2023 - THE POWER OF 4 - Primal Flow

This one really frustrates me. I can't do a lot of the moves real well, either because of my neuropathy issues in my feet, or because I'm just not flexible enough. My reaction the entire workout was that I was just wasting my time, I was getting nothing out of it, and it was a shitty workout. The fact is that it could be a very effective workout if one was able to do it. I guess my thinking is to not give up, and maybe some day I'll get better at it.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 418; Avg Heart Rate: 109.


SATURDAY, FEBRUARY 18, 2023 - THE POWER OF 4 - Attack and Defend

I tried wearing my neuropathy socks again. My balance was Ok, but I lost it a few times for a few seconds. Overall, fine though.

Start Time: 6:15 pm; Workout Time: 49 minutes; Calories Burned: 344; Avg Heart Rate: 104.


SUNDAY, FEBRUARY 19, 2023 - THE POWER OF 4 - The Power of Core

I'm still not good at this one, especially the plank moves, but I got it done. Only did 10 reps each of the two touch your toes plank moves. I can't do them fast, and they wear me out quickly.

Start Time: 9:35 pm; Workout Time: 23 minutes; Calories Burned: 162; Avg Heart Rate: 104.


SUNDAY WEIGH IN

Weight: 157.4 (+3.8 lbs)
Body Fat: 12.9% (+0.9%)

I'm not sure those numbers are accurate because they were both really big and abnormal increases, but the scale gave two of those readings in a row, and I didn't want to keep stepping on and off of it.


THOUGHTS FOR THE WEEK

After six weeks off, I think I did OK.