WEEK OF 04/24/2023 - THE POWER OF 4 - ROUND 4 - WEEK 11

MONDAY - APRIL 24, 2023 - THE POWER OF 4 - Push

I increased my reps on a lot of the moves, not necessarily because I was feeling stronger, but for some reason I had a bit more time, and did the extra reps to fill in that time. I might have quit a bit earlier in the past.

Start Time: 7:05 pm; Workout Time: 47 minutes; Calories Burned: 366; Avg Heart Rate: 115.


TUESDAY - APRIL 25, 2023 - THE POWER OF 4 - Heart, Lungs, Legs

I used to hate this workout. Now I like it a bit. There is really only one move I dread, and that is the Gorilla Crawls. I usually do them during the break after the third set, then rest after that move. Today my quads were really burning during them. On the rest of the moves I modify to do what I can, because I can't jump or balance well, and I've accepted that.

Start Time: 7:15 pm; Workout Time: 58 minutes; Calories Burned: 327; Avg Heart Rate: 99.


WEDNESDAY - APRIL 26, 2023 - THE POWER OF 4 - Whose Got Your Back

I increased the weight on the heavy back moves from 30's to 35's. This caused few a rep decreases on some moves. The rest of the workout was business as usual.

Start Time: 6:45 pm; Workout Time: 55 minutes; Calories Burned: 343; Avg Heart Rate: 101.


THURSDAY - APRIL 27, 2023 - THE POWER OF 4 - Morning Yoga

Nothing special about this one today. I got it done.

Start Time: 7:05 pm; Workout Time: 37 minutes; Calories Burned: 92; Avg Heart Rate: 90.


FRIDAY - APRIL 28, 2023 - THE POWER OF 4 - Drop, Pulse, Hold

Again, business as usual. I used a 15 lb weight on all the moves. The only difference was I did straight squats instead on the Lincoln Squats. I realized there are no Squat moves with a heavier weight in many of the programs I've done lately. I remember doing them in the original P90X, and maybe some in X3. I used two 25 lb weight on that move as a start. I might try a heavier one in the future.

Start Time: 7:15 pm; Workout Time: 72 minutes; Calories Burned: 422; Avg Heart Rate: 103.


SATURDAY - APRIL 29, 2023 - THE POWER OF 4 - Flash Cardio

Mu legs were a bit tired. No real jumping. My balance was bad too.

Start Time: 6:50 pm; Workout Time: 48 minutes; Calories Burned: 209; Avg Heart Rate: 101.


SUNDAY - APRIL 30, 2023 - THE POWER OF 4 - Crunch Town

Got it done earlier than usual. Everything went OK.

Start Time: 11:55 am; Workout Time: 21 minutes; Calories Burned: 71; Avg Heart Rate: 88.


SUNDAY WEIGN IN

Weight: 163.4 (+3.2 lbs)
Body Fat: 14.4% (+0.4%)

Large weight fluctuations are becoming normal.

THOUGHTS FOR THE WEEK

Not too many thoughts. Only one more strength week in this round, then a recovery week to finish things up. I increased my reps or weights on a few moves during the week, so that is encouraging, plus my body doesn't seem to feel as beat up or tired as it usually is during the last few weeks of a round.

WEEK OF 04/17/2023 - THE POWER OF 4 - ROUND 4 - WEEK 10

MONDAY - APRIL 17, 2023 - THE POWER OF 4 - Triple Trouble Challenge

My numbers were 32 pushups and 8 pullups with the pullup assist. All accomplished. The only time I came off the bar was during the last two sets of the Close Grip Pullups because my grip was slipping. That seemed to be an improvement. As I've been doing lately, I went at the same pace they did, doing my reps when Bobby and Scott were doing theirs. I never noticed the length of time between sets, but it seemed to work out fine. Before the workout I was trying to decide whether to do 8 with the assist, or 16 band pulldowns. Both seem to be effective, but I thought I needed to work on my hand strength, as that's one thing being affected by the condition I have.

Start Time: 7:45 pm; Workout Time: 70 minutes; Calories Burned: 467; Avg Heart Rate: 108. 


TUESDAY - APRIL 18, 2023 - THE POWER OF 4 - Flash Card Plyo

I can't really jump anymore, so I'm never going to be really good at this workout. The best I can do is to try my best and keep a good attitude, and that's pretty much what I did today. It is what it is.

Start Time: 7:45 pm; Workout Time: 43 minutes; Calories Burned: 178; Avg Heart Rate: 95.


WEDNESDAY - APRIL 19, 2023 - THE POWER OF 4 - Shoulders and Arms Recharge

This one seems a bit different than most of the other strength workouts because the pace is so fast. There is very little time in between moves. I like that a bit. It makes the workout time shorter, but we're getting a lot done. I used my usual weights and the same reps, but it seems somewhat to get to those final reps. 

Start Time: 7:10 pm; Workout Time: 40 minutes; Calories Burned: 270; Avg Heart Rate: 112.


THURSDAY - APRIL 20, 2023 - THE POWER OF 4 - Don't Skip Yoga

I did what I could. There is just a lot of things I can't do too much of anymore, and one of those is balance. It's especially notable on going from vinyasa to Warrior One, and there are a ton of those.

Start Time: 7:25 pm; Workout Time: 67 minutes; Calories Burned: 414; Avg Heart Rate: 104.


FRIDAY - APRIL 21, 2023 - THE POWER OF 4 - Primal Flow

I don't like this workout and just didn't want to do it. Once into it, however, I did my best. In the Bonus Round I actually did the Sprawls in the Fast Feet move, and I tried to jump a bit in the Squat Jumps. I've never attempted either before, but I was trying to stretch myself a bit.

Start Time: 8:45 pm; Workout Time: 55 minutes; Calories Burned: 487; Avg Heart Rate: 117.


SATURDAY - APRIL 22, 2023 - THE POWER OF 4 - Attack and Defend

Not my best. My balance was bad and overall I was just off.

Start Time: 8:10 pm; Workout Time: 48 minutes; Calories Burned: 233; Avg Heart Rate: 99.


SUNDAY - APRIL 23, 2023 - THE POWER OF 4 - The Power of Core

I got this done in the morning. Usually I wait until the evening and have it hanging over my head all day. I really struggled with both of the plank reach back moves. Not sure it it was because I wasn't loosened up yet or not. In general I struggle with a lot of these moves anyways. Good to get it out of the way early.

Start Time: 10:15 am; Workout Time: 23 minutes; Calories Burned: 107; Avg Heart Rate: 94.


SUNDAY WEIGH IN

Weight: 160.2 (-1.0 lb)
Body Fat: 14.0% (no change)


THOUGHTS FOR THE WEEK

I felt good about some of the workouts, especially Primal Flow. People that haven't seen me in a while are telling me I look good. I feel stronger and more toned, and maybe all of that is wanting me to work a bit harder, as I'm, and others, are noticing the results.

WEEK OF 04/10/2023 - THE POWER OF 4 - ROUND 4 - WEEK 9

MONDAY - APRIL 10, 2023 - THE POWER OF 4 - Chest and Back Round Robin 

I was feeling mentally exhausted when I got home and was trying to procrastinate and not allowing myself to procrastinate at the same time. I finally got going and based on yesterday's workout, I decided to slow down and go at their pace. This gave me time to concentrate on what I was doing more, and it also gave me time to use a little bit more range of motion than I usually have. I felt stronger and felt this was one of the better efforts I've had on this workout.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 349; Avg Heart Rate: 113.


TUESDAY - APRIL 11, 2023 - THE POWER OF 4 - Plyo 30-15

Just a poor effort. My legs and feet were sore and my balance was bad. I went through the motions, but didn't get much out of the workout.

Start Time: 8:00 pm; Workout Time: 43 minutes; Calories Burned: 152; Avg Heart Rate: 94.


WEDNESDAY - APRIL 12, 2023 - THE POWER OF 4 - Arms and Abs

Nothing extraordinary, but it was a good workout. The only thing I tried changing up was the Bicep Curls, which I do instead of the bent over Heavy Curls. I usually use 25's, and struggle with 8  to 12 reps. Today I tried 30's and only got 4 reps in. They were getting ugly, so I licked my wounds and cut it off after number 4. I can usually do more reps on Bicep Curls, but in this workout these come right after the High and Tight Curls, which wear me out for some reason.

Start Time: 6:55 pm; Workout Time: 43 minutes; Calories Burned: 313; Avg Heart Rate: 108.


THURSDAY - APRIL 13, 2023 - THE POWER OF 4 - Power and Strength Yoga

Frustrating. I have a problem getting up into Warrior One and holding the subsequent poses anymore, but Tony's Yoga workouts are filled with these things. It's not relaxing.

Start Time: 7:45 pm; Workout Time: 66 minutes; Calories Burned: 370; Avg Heart Rate: 97.


FRIDAY - APRIL 14, 2023 - THE POWER OF 4 - Head To Toe

Not my favorite workout, but it really isn't that bad. The last move (Bear Crawl Burpee Squats) is tough, especially when you are tired, so I do it during the warmup to get it out of the way. I'm a bit more fresh and I know that's one less move I have to do during the actual workout.

Start Time: 8:55 pm; Workout Time: 56 minutes; Calories Burned: 348; Avg Heart Rate: 105.


SATURDAY - APRIL 15, 2023 - THE POWER OF 4 - Kicking and Punching

My balance wasn't great as usual, but the problem with this one is that my legs get real tired about mid way through the second section, and I really start to stumble. It's almost getting to the point of becoming somewhat dangerous. Because this thing is son long, my mind gets tired, and I forget sequences for a few reps here and there. This happened about three times. Overall, I do like the workout, however.

Start Time: 7:45 pm; Workout Time: 69 minutes; Calories Burned: 423; Avg Heart Rate: 99.


SUNDAY - APRIL 16, 2023 - THE POWER OF 4 - Body Scan Meditation

Very relaxing. Sometimes my mind wanders on this one. Today I tried concentrating on the body parts as he went through them

Start Time: 8:35 pm; Workout Time: 23 minutes; Calories Burned: 49; Avg Heart Rate: 78.


SUNDAY WEIGN IN

Weight: 161.8 (+1.8 lbs)
Body Fat 14.0% (_0.2%)


THOUGHTS FOR THE WEEK

Need to eat a bit better. For the last two years I've needed to put some weight back on, which I have been doing lately, but I do need to watch what I eat.

WEEK OF 04/03/2023 - THE POWER OF 4 - ROUND 4 - WEEK 8

MONDAY - APRIL 3, 2023 - THE POWER OF 4 - Push

I increased my weight of a few moves, specifically the to 21's moves. The rest of the workout went well. I always feel like I'm accomplishing something with this workout.

Start Time: 7:05 pm; Workout Time: 47 Minutes; Calories Burned: 396; Avg Heart Rate: 115.


TUESDAY - APRIL 4, 2023 - THE POWER OF 4 - Heart, Lungs, Legs

This was probably the best I've ever done with this workout. I'm still limited as to what I can do, but I was doing more than normal at the beginning, so this spurred me to push myself on latter moves. It made me happy.

Start Time: 7:10 pm; Workout Time: 5847 Minutes; Calories Burned: 323; Avg Heart Rate: 101.


WEDNESDAY - APRIL 5, 2023 - THE POWER OF 4 - Who's Got Your Back?

I don't mind this workout, but didn't feel like doing it. I'm more mentally exhausted than physically exhausted. However, I started it, and finished it. Normal reps and weights. I did Band Pull-downs (16 reps) instead of pullups.

Start Time: 7:40 pm; Workout Time: 55 Minutes; Calories Burned: 365; Avg Heart Rate: 105.


THURSDAY - APRIL 6, 2023 - THE POWER OF 4 - Morning Yoga

A bit of a rough day at work, so I was attempting to use this workout as a way of coming down a bit. I tried relaxing and just being in the moment of the moves. It worked a bit, but not completely. There were only a few vinyasas into Warrior One, but I had a problem keeping my balance on them a bit.

Start Time: 8:25 pm; Workout Time: 37 Minutes; Calories Burned: 212; Avg Heart Rate: 98.


FRIDAY - APRIL 7, 2023 - THE POWER OF 4 - Drop, Pulse, Hold

I got it done. My legs, especially my quads, are toast.

Start Time: 7:35 pm; Workout Time: 72 Minutes; Calories Burned: 500; Avg Heart Rate: 106.


SATURDAY - APRIL 8, 2023 - THE POWER OF 4 - Flash Cardio

My feet were extra swollen and my balance was horrible. I did what I could, but it was ugly.

Start Time: 7:40 pm; Workout Time: 48 Minutes; Calories Burned: 276; Avg Heart Rate: 97.


SUNDAY - APRIL 9, 2023 - THE POWER OF 4 - Crunch Town

I went slower, at their pace, and feel like I got more out of it. In the past, I'd been going at a faster pace to get the moves done quicker.

Start Time: 9:20 pm; Workout Time: 21 Minutes; Calories Burned: 90; Avg Heart Rate: 92.


SUNDAY WEIGH IN

Weight: 160.0 (-1,8 lbs)
Body Fat: 13.8% (-0.2)

Good to see a decrease.


THOUGHTS FOR THE WEEK

I seemed to do better on some of the workouts, which was good. Slowing down on Crunch Town worked well, so I guess pacing myself a bit more isn't a bad thing.