MONDAY - MARCH 27, 2023 - THE POWER OF 4 - Triple Trouble Challenge
I did 32 push ups on each set. They got tiring after a while. I'm using the new Tony Horton Power Stands and new workout gloves, so I don't know if either contributed to that. Probably not. Instead of regular pullups, which I can't do anymore, I usually do 16 band pulldowns. The last few times, I thought I did pullups with the pullup assists. I started with them today, 8 reps each. I was tiring fast, looked at my sheets from last time, and saw I'd only done 6 reps each with the assist. I ended up doing one set of the band pulldowns and 11 sets with the assist. I was trying to do 8 reps, which I did, but i came off the bar a lot. Nothing to be ashamed of.
Start Time: 7:45 pm; Workout Time: 70 minutes; Calories Burned: 520; Avg Heart Rate: 110.
TUESDAY - MARCH 28, 2023 - THE POWER OF 4 - Flash Card Plyo
Not too much to say. I got it done without much fanfare. On the Mountain Squats, I didn't go down onto my back. I simply went into a deep squat and palmed one hand in front of the opposite foot. Normally, I lie on my back and do bridge kicks. I might have been moving a bit better than usual today, but not by much. I was really losing my balance on the lunge moves.
Start Time: 7:45 pm; Workout Time: 43 minutes; Calories Burned: 218; Avg Heart Rate: 97.
WEDNESDAY - MARCH 29, 2023 - THE POWER OF 4 - Shoulders and Arms Recharge
I really didn't want to do this, but finally got it started. I was actually feeling Ok going into it. In the past I had struggled with both sets of Shoulder Presses with 25's, but there was no problem today. On the Bicep Curls I used a band instead of the usual 25 lb weights, so that might have kept me fresher. I upped my weights on the 21's from 15 to 20 lbs with no real problems. I do get a bit winded on this one because it goes so fast, but it is a good workout.
Start Time: 8:05 pm; Workout Time: 40 minutes; Calories Burned: 297; Avg Heart Rate: 108.
THURSDAY - MARCH 30, 2023 - THE POWER OF 4 - Don't Skip Yoga
I wasn't fighting it today. I wasn't super relaxed, but I was letting it come to me. Again, I'm getting frustrated with all the vinyasas, but I took them in stride.
Start Time: 7:30 pm; Workout Time: 67 minutes; Calories Burned: 423; Avg Heart Rate: 100.
FRIDAY - MARCH 31, 2023 - THE POWER OF 4 - Primal Flow
Not my favorite. I got it done early because I wanted to watch Devon Levi's Sabres debut. The workout was lame. I just can't do a lot of the moves full out, so I'm not putting a big effort into it. It almost seems worthless, bit I am doing what I can.
Start Time: 5:50 pm; Workout Time: 55 minutes; Calories Burned: 369; Avg Heart Rate: 102.
SATURDAY - APRIL 1, 2023 - THE POWER OF 4 - Attack and Defend
I did OK, but I was off a bit.
Start Time: 6:00 pm; Workout Time: 49 minutes; Calories Burned: 283; Avg Heart Rate: 98.
SUNDAY - APRIL 2, 2023 - THE POWER OF 4 - Power of Core
Business as usual on this one. I only did 10 reps on the two plank toe tap moves. The Side Plank Taps are tough for me because my feet keep slipping when I try to roll them from side to side. I'm much better on the moves where I'm on my back than those while I'm in plank.
Start Time: 7:45pm; Workout Time: 23 minutes; Calories Burned: 142 ; Avg Heart Rate: 105.
SUNDAY WEIGH IN
Weight: 161.8 (+1.0 lb)
Body Fat: 14.0% (+0.6%)
I'm going too fast in the wrong direction.
THOUGHTS FOR THE WEEK
I'm getting the workouts in, as usual. I seem to be sore a lot, and am sometimes able to do more than the previous time, so that's encouraging.
Monday, March 27, 2023
Monday, March 20, 2023
WEEK OF 03/20/2023 - THE POWER OF 4 - ROUND 4 - WEEK 6
MONDAY - MARCH 20, 2023 - THE POWER OF 4 - Chest and Back Round Robin
I did the same amount of reps as last time, but for some reason I felt I did them better. There was a satisfied sense of exhaustion at the end.
Start Time: 7:05 pm; Workout Time: 57 minutes; Calories Burned: 440; Avg Heart Rate: 114.
TUESDAY - MARCH 21, 2023 - THE POWER OF 4 - Plyo 30/15
I seemed to be doing this better than I had in the past. Not laboring as much, but it seemed the faster I tried to go, or deeper I tried to go, or doing a move with better form, the more I lost my balance. It was a bit frustrating, but also encouraging at the same time.
Start Time: 9:05 pm; Workout Time: 42 minutes; Calories Burned: 231; Avg Heart Rate: 103.
WEDNESDAY - MARCH 22, 2023 - THE POWER OF 4 - Arms and Abs
Pretty much the same reps and weights I had been using, but just like Monday, I felt a bit stronger doing the moves.
Start Time: 7:05 pm; Workout Time: 42 minutes; Calories Burned: 339; Avg Heart Rate: 110.
THURSDAY - MARCH 23, 2023 - THE POWER OF 4 - Power and Strength Yoga
I felt Ok, but wasn't comfortable. My balance was bad. I have hard time getting up to my feet after swinging my leg through, then I stumble to get myself set. They're going so fast, it's hard to get set. I got tired of the repitition after a while, and sat out two sets, just to keep my sanity. I've said this before, and I'll say it again: There is more to yoga than doing vinyasas over and over and over again. I love Tony and his workouts, and can appreciate his love for yoga, but would like more variety in it. It doesn't help that I have a hard time with the move he likes the most, but I think I'd feel the same way if I could do the move.
Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 435; Avg Heart Rate: 102.
FRIDAY - MARCH 24, 2023 - THE POWER OF 4 - Head To Toe
I just wanted to get things done, as I had other things to concentrate one. I did the last schedule move, the burpees, while they were doing the warmup. It's tough to do when you're gassed, so I just wanted to get it out of the way. The rest of the workout went OK. I increased my reps on a couple moves, as I was feeling good.
Start Time: 7:10 pm; Workout Time: 56 minutes; Calories Burned: 410; Avg Heart Rate: 105.
SATURDAY - MARCH 25, 2023 - THE POWER OF 4 - Kicking and Punching
Not my best. My legs started weakening noticeably around the third set. It was hard to keep my balance and I was stumbling a lot. For some reason I was also having problems remembering the moves. There were times where they were three or four reps in before I was able to coordinate myself. This is a long ass workout, and if you are tired going into it, these things can happen.
Start Time: 8:00 pm; Workout Time: 69 minutes; Calories Burned: 357; Avg Heart Rate: 95.
SUNDAY - MARCH 26, 2023 - THE POWER OF 4 - Body Scan Meditation
I tried following his voice and concentrating of the individual body parts he was going through, but I quickly lost track of that, and kind of went into a light sleep. I could hear his voice, but wasn't concentrating on what he was saying. Not a bad thing, because I was relaxed.
Start Time: 8:20 pm; Workout Time: 21 minutes; Calories Burned: 26; Avg Heart Rate: 77.
SUNDAY WEIGH IN
Weight: 160.8 (+2.0 lbs)
Body Fat: 13.4% (+0.3%)
My first time over 160 in a few years, since I started getting sick and losing a lot of weight. People tell me I look a lot better. However, I need to make sure it's coming back in a good way, and not by eating poorly, which I can do.
THOUGHTS FOR THE WEEK
There were a couple extra long workouts that I got through. There were also some shorter ones. I can feel myself toning, especially in my shoulders and upper arms. I do need to concentrating on my eating a bit more, for a number of reasons.
Monday, March 13, 2023
WEEK OF 03/13/2023 - THE POWER OF 4 - ROUND 4 - WEEK 5
MONDAY - MARCH 13, 2023 - THE POWER OF 4 - Push
I increased my numbers a bit here and there. I just got my new Tony Horton push-up stands and tried them out. There was nothing really wrong with the old ones, and I still love them. I guess I was just curious. They're not as tall, much lighter (plastic as opposed to metal), and the grips seem a little more slippery if your hands get sweaty. I took off my workout gloves for the last set of pushups and definitely felt my hands sliding a bit. Maybe they'll be less slick the more I use them. Overall, I liked them a lot though. I can see myself using both sets in the future. Overall, it was a good workout. I usually do well with this one.
Start Time: 7:15 pm; Workout Time: 48 minutes; Calories Burned: 331; Avg Heart Rate: 117.
TUESDAY - MARCH 14, 2023 - THE POWER OF 4 - Heart, Lungs, Legs
My desire was there, but I wasn't getting around too good. Did what I could. There's going to be days like this. I try not to get too frustrated, and move forward.
Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 291; Avg Heart Rate: 96.
WEDNESDAY - MARCH 15, 2023 - THE POWER OF 4 - Who's Got Your Back?
I didn't use the video because I started late and wanted to watch the Sabres game, which I did while doing the workout. I was still concentrating on what I was doing. I used my new Tony Horton resistance bands (blue) for band pulldowns instead of pullups. They seemed to work well. I kike the sheaths on them. I used 30's on most of the weighted back moves and 15's on the upper back / shoulder moves.
Start Time: 8:45 pm; Workout Time: 37 minutes; Calories Burned: 242; Avg Heart Rate: 108.
THURSDAY - MARCH 16, 2023 - THE POWER OF 4 - Morning Yoga
Rough, upsetting day at work. I tried calming down a bit with this session. It worked a bit. I used my new Tony Horton yoga mat, and liked it a lot. It seemed a little less rigid than the plyo mat I've been using for years, and a little more straight than the Gaiam yoga mat I bought a few years ago, although I like that one too.
Start Time: 7:50 pm; Workout Time: 37 minutes; Calories Burned: 202; Avg Heart Rate: 96.
FRIDAY - MARCH 17, 2023 - THE POWER OF 4 - Drop. Pulse, Hold
This is an endurance test. I got all the moves in. I used a 15 lb dumbbell on each of them
Start Time: 7:40 pm; Workout Time: 72 minutes; Calories Burned: 398; Avg Heart Rate: 102.
SATURDAY - MARCH 18, 2023 - THE POWER OF 4 - Flash Card-io
The way I have the schedule set up, this one always comes after Drop, Pulse, Hold, which really fries my legs. I do what I can. My balance was off today, anf for some reason I was tiring quickly.
.
Start Time: 6:05 pm; Workout Time: 48 minutes; Calories Burned: 328; Avg Heart Rate: 103.
SUNDAY - MARCH 19, 2023 - THE POWER OF 4 - Crunch Town
I did it without the video. Went OK.
.
Start Time: 10:20 pm; Workout Time: 14 minutes; Calories Burned: 60; Avg Heart Rate: 89.
SUNDAY WEIGH IN
Weight: 158.8 (+2.2 lbs)
Body Fat: 13.1% (+0.3%)
THOUGHTS FOR THE WEEKS
Not too many thoughts. The workouts went OK.
I increased my numbers a bit here and there. I just got my new Tony Horton push-up stands and tried them out. There was nothing really wrong with the old ones, and I still love them. I guess I was just curious. They're not as tall, much lighter (plastic as opposed to metal), and the grips seem a little more slippery if your hands get sweaty. I took off my workout gloves for the last set of pushups and definitely felt my hands sliding a bit. Maybe they'll be less slick the more I use them. Overall, I liked them a lot though. I can see myself using both sets in the future. Overall, it was a good workout. I usually do well with this one.
Start Time: 7:15 pm; Workout Time: 48 minutes; Calories Burned: 331; Avg Heart Rate: 117.
TUESDAY - MARCH 14, 2023 - THE POWER OF 4 - Heart, Lungs, Legs
My desire was there, but I wasn't getting around too good. Did what I could. There's going to be days like this. I try not to get too frustrated, and move forward.
Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 291; Avg Heart Rate: 96.
WEDNESDAY - MARCH 15, 2023 - THE POWER OF 4 - Who's Got Your Back?
I didn't use the video because I started late and wanted to watch the Sabres game, which I did while doing the workout. I was still concentrating on what I was doing. I used my new Tony Horton resistance bands (blue) for band pulldowns instead of pullups. They seemed to work well. I kike the sheaths on them. I used 30's on most of the weighted back moves and 15's on the upper back / shoulder moves.
Start Time: 8:45 pm; Workout Time: 37 minutes; Calories Burned: 242; Avg Heart Rate: 108.
THURSDAY - MARCH 16, 2023 - THE POWER OF 4 - Morning Yoga
Rough, upsetting day at work. I tried calming down a bit with this session. It worked a bit. I used my new Tony Horton yoga mat, and liked it a lot. It seemed a little less rigid than the plyo mat I've been using for years, and a little more straight than the Gaiam yoga mat I bought a few years ago, although I like that one too.
Start Time: 7:50 pm; Workout Time: 37 minutes; Calories Burned: 202; Avg Heart Rate: 96.
FRIDAY - MARCH 17, 2023 - THE POWER OF 4 - Drop. Pulse, Hold
This is an endurance test. I got all the moves in. I used a 15 lb dumbbell on each of them
Start Time: 7:40 pm; Workout Time: 72 minutes; Calories Burned: 398; Avg Heart Rate: 102.
SATURDAY - MARCH 18, 2023 - THE POWER OF 4 - Flash Card-io
The way I have the schedule set up, this one always comes after Drop, Pulse, Hold, which really fries my legs. I do what I can. My balance was off today, anf for some reason I was tiring quickly.
.
Start Time: 6:05 pm; Workout Time: 48 minutes; Calories Burned: 328; Avg Heart Rate: 103.
SUNDAY - MARCH 19, 2023 - THE POWER OF 4 - Crunch Town
I did it without the video. Went OK.
.
Start Time: 10:20 pm; Workout Time: 14 minutes; Calories Burned: 60; Avg Heart Rate: 89.
SUNDAY WEIGH IN
Weight: 158.8 (+2.2 lbs)
Body Fat: 13.1% (+0.3%)
THOUGHTS FOR THE WEEKS
Not too many thoughts. The workouts went OK.
Tuesday, March 7, 2023
WEEK OF 03/06/2023 - THE POWER OF 4 - ROUND 4 - WEEK 4
MONDAY - MARCH 6, 2023 - THE POWER OF 4 - Triple Trouble Challenge
I increased my reps from 30 to 32 on the pushups and from 5 to 6 on the assisted pullups. I didn't have too many problems, other than having to come off the pullup bar a few times because I don't have too much grip strength anymore. I did try going a smidge lower in my pushups a few times, and that felt good.
Start Time: 6:25 pm; Workout Time: 70 minutes; Calories Burned: 460; Avg Heart Rate: 101.
TUESDAY - MARCH 7, 2023 - THE POWER OF 4 - Flash Card Plyo
I just felt "off" a bit. I have a bad bunion on my left foot, and my big toe bends in at like a 60 degree angle. I tried putting a piece of sponge between that toe and the one next to it, to see if a wider foot base would increase my balance at all. It seemed to make it a bit worse, but I'm thinking that's because I wasn't used to the difference. I'll keep trying it. Overall, the workout went OK, but not my best effort. I did try the long jumps a bit though. Normally, I do "tires" from the P90X days, but thought I'd try the actual jumps. I could only jump a few inches. I have no spring in my legs, because I can't push off my toes. I'm flat footed all the time, so I land hard.
Start Time: 7:25 pm; Workout Time: 43 minutes; Calories Burned: 300; Avg Heart Rate: 105.
WEDNESDAY - MARCH 8, 2023 - THE POWER OF 4 - Shoulders and Arms Recharge
This went well. I used the same weights as usual, but I was able to get in a few more Shoulder Presses and Bicep Curls on the second round than I did last time. I was going a bit faster than they were on the video, so I tiring a bit. On the first round of Tricep Kickbacks I tried using 20's instead of the usual 15's, but I was a bit tired and my form was bad.
Start Time: 6:20 pm; Workout Time: 40 minutes; Calories Burned: 338; Avg Heart Rate: 113.
THURSDAY - MARCH 9, 2023 - THE POWER OF 4 - Don't Skip Yoga
My balance was ok, but I couldn't hold the poses for too long. I got though it,
Start Time: 7:30 pm; Workout Time: 67 minutes; Calories Burned: 336; Avg Heart Rate: 98.
FRIDAY - MARCH 10, 2023 - THE POWER OF 4 - Primal Flow
This one is tough for me because I'm not flexible or coordinated, so I really don't like it. I put rubber winter gloves on my hands because of all the crawling around, and they seemed to help a bit. I did all the moves. Some I was more aggressive than others, depending on whether I liked them or not.
Start Time: 9:00 pm; Workout Time: 55 minutes; Calories Burned: 365; Avg Heart Rate: 102.
SATURDAY - MARCH 11, 2023 - THE POWER OF 4 - Attack and Defend
Sort of middlin'. My balance wasn't great again, but not horrible. This is one of my favorite workouts, but I just wanted to get it over with.
Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 168; Avg Heart Rate: 97.
SUNDAY - MARCH 12, 2023 - THE POWER OF 4 - Power of Core
I didn't use the video, and instead went off the worksheet, hence the shorter time. I even did the moves in a different order. There are a lot of moves I don't like, so I did them first.
Start Time: 9:40 pm; Workout Time: 14 minutes; Calories Burned: 111; Avg Heart Rate: 109.
SUNDAY WEIGH IN
Weight: 156.4 (-2.6 lbs)
Body Fat: 12.8% (-0.6%)
Sort of a re-set, as this is close to where I was two weeks ago.
THOUGHTS FOR THE WEEK
Not much to say. I got through the workouts OK. Some of them were tough and not my favorites. I'm feeling the toning in my shoulders, and my arms were sore during the week, which I guess is a good sign.
I increased my reps from 30 to 32 on the pushups and from 5 to 6 on the assisted pullups. I didn't have too many problems, other than having to come off the pullup bar a few times because I don't have too much grip strength anymore. I did try going a smidge lower in my pushups a few times, and that felt good.
Start Time: 6:25 pm; Workout Time: 70 minutes; Calories Burned: 460; Avg Heart Rate: 101.
TUESDAY - MARCH 7, 2023 - THE POWER OF 4 - Flash Card Plyo
I just felt "off" a bit. I have a bad bunion on my left foot, and my big toe bends in at like a 60 degree angle. I tried putting a piece of sponge between that toe and the one next to it, to see if a wider foot base would increase my balance at all. It seemed to make it a bit worse, but I'm thinking that's because I wasn't used to the difference. I'll keep trying it. Overall, the workout went OK, but not my best effort. I did try the long jumps a bit though. Normally, I do "tires" from the P90X days, but thought I'd try the actual jumps. I could only jump a few inches. I have no spring in my legs, because I can't push off my toes. I'm flat footed all the time, so I land hard.
Start Time: 7:25 pm; Workout Time: 43 minutes; Calories Burned: 300; Avg Heart Rate: 105.
WEDNESDAY - MARCH 8, 2023 - THE POWER OF 4 - Shoulders and Arms Recharge
This went well. I used the same weights as usual, but I was able to get in a few more Shoulder Presses and Bicep Curls on the second round than I did last time. I was going a bit faster than they were on the video, so I tiring a bit. On the first round of Tricep Kickbacks I tried using 20's instead of the usual 15's, but I was a bit tired and my form was bad.
Start Time: 6:20 pm; Workout Time: 40 minutes; Calories Burned: 338; Avg Heart Rate: 113.
THURSDAY - MARCH 9, 2023 - THE POWER OF 4 - Don't Skip Yoga
My balance was ok, but I couldn't hold the poses for too long. I got though it,
Start Time: 7:30 pm; Workout Time: 67 minutes; Calories Burned: 336; Avg Heart Rate: 98.
FRIDAY - MARCH 10, 2023 - THE POWER OF 4 - Primal Flow
This one is tough for me because I'm not flexible or coordinated, so I really don't like it. I put rubber winter gloves on my hands because of all the crawling around, and they seemed to help a bit. I did all the moves. Some I was more aggressive than others, depending on whether I liked them or not.
Start Time: 9:00 pm; Workout Time: 55 minutes; Calories Burned: 365; Avg Heart Rate: 102.
SATURDAY - MARCH 11, 2023 - THE POWER OF 4 - Attack and Defend
Sort of middlin'. My balance wasn't great again, but not horrible. This is one of my favorite workouts, but I just wanted to get it over with.
Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 168; Avg Heart Rate: 97.
SUNDAY - MARCH 12, 2023 - THE POWER OF 4 - Power of Core
I didn't use the video, and instead went off the worksheet, hence the shorter time. I even did the moves in a different order. There are a lot of moves I don't like, so I did them first.
Start Time: 9:40 pm; Workout Time: 14 minutes; Calories Burned: 111; Avg Heart Rate: 109.
SUNDAY WEIGH IN
Weight: 156.4 (-2.6 lbs)
Body Fat: 12.8% (-0.6%)
Sort of a re-set, as this is close to where I was two weeks ago.
THOUGHTS FOR THE WEEK
Not much to say. I got through the workouts OK. Some of them were tough and not my favorites. I'm feeling the toning in my shoulders, and my arms were sore during the week, which I guess is a good sign.
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