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.
Tuesday, May 9, 2023
Monday, May 1, 2023
WEEK OF 05/01/2023 - THE POWER OF 4 - ROUND 4 - WEEK 12
MONDAY - MAY 1, 2023 - THE POWER OF 4 - Chest and Back Round Robin
Just when I said I wasn't wearing down, I felt worn down. My strength wasn't there. I wasn't going real low on the pushups off the medicine balls or the ones off the Bosu. Everything else was OK. My rotation, as usual a) Pushup Stands (32 reps, b) Band Pulldowns (16), c) Pushups on Medicine Balls (24), d) Seated Weighted Back Moves (12 reps with30 lb weights), e) Decline Pushups on an upside down Bosu Ball (16), f) Pullups with the Pullup Assist Bands (8).
Start Time: 7:50 pm; Workout Time: 57 minutes; Calories Burned: 371; Avg Heart Rate: 111.
TUESDAY - MAY 2, 2023 - THE POWER OF 4 - Plyo 30/15
Sometimes I use little tricks to make the workout more interesting or less daunting. In this routine, the first 16 exercises aren't bad, then there are two in a row which kill me, the Frog Squats (Burpees), and the lunge moves that follows it. I dread those two moves the entire workout. Today I got swapped out two of the first three moves that were much easier and did the harder ones instead. This got my heart rate up faster, allowed me to do them crisper, and allowed me to enjoy the rest of the workout more, because I knew they were done. I also noticed I was going harder von the other moves because I didn't have to conserve my energy. It worked very well.
Start Time: 7:45 pm; Workout Time: 43 minutes; Calories Burned: 280; Avg Heart Rate: 105.
WEDNESDAY - MAY 3, 2023 - THE POWER OF 4 - Arms and Abs
I increased my reps or weight on a few moves, so that was good. I also went a bit faster than they did, but don't think that affected anything.
Start Time: 6:55 pm; Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 106.
THURSDAY - MAY 4, 2023 - THE POWER OF 4 - Power and Strength Yoga
Frustrating. There are too many Vinyasas to Warrior One moves in this workout, and I wasn't handling them too well. I was constantly off balance, and at one point I lost my cool and "F" bombed the situation. I sat through a few of the redundant sets in the ladder portion, but regrouped and finished it off. Not very relaxing,
Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 322; Avg Heart Rate: 105.
FRIDAY - MAY 5, 2023 - THE POWER OF 4 - Head To Toe
I did the last move (Burpees) during the warmup to get it out of the way, then did the rest of the workout OK. I increased my reps on a few of the moves.
Start Time:8:15 pm; Workout Time: 56 minutes; Calories Burned: 251; Avg Heart Rate: 106.
SATURDAY - MAY 6, 2023 - THE POWER OF 4 - Kicking and Punching
This was the last of the major workouts for this round. Tomorrow is Body Scan Meditation and next week is short cardio and stretching routines. I like this workout, but it is a bit long. Again, my balance wasn't great, so I can't go all out, but I did what I could.
Start Time:6:45 pm; Workout Time: 69 minutes; Calories Burned: 231?; Avg Heart Rate: 99.
SUNDAY - MAY 7, 2023 - THE POWER OF 4 - Body Scan Meditation
My mind was racing a bit, and I was a bit impatient, but it was relaxing, and did go fast.
Start Time:8:00 pm; Workout Time: 24 minutes; Calories Burned: 50; Avg Heart Rate: 80.
SUNDAY WEIGH IN
Weight: 163.6 (+0.2 lbs)
Body Fat: 14.4% (no change)
THOUGHTS FOR THE WEEK
I'm glad I'm done with the tougher routines for this round. Feeling stronger.
Just when I said I wasn't wearing down, I felt worn down. My strength wasn't there. I wasn't going real low on the pushups off the medicine balls or the ones off the Bosu. Everything else was OK. My rotation, as usual a) Pushup Stands (32 reps, b) Band Pulldowns (16), c) Pushups on Medicine Balls (24), d) Seated Weighted Back Moves (12 reps with30 lb weights), e) Decline Pushups on an upside down Bosu Ball (16), f) Pullups with the Pullup Assist Bands (8).
Start Time: 7:50 pm; Workout Time: 57 minutes; Calories Burned: 371; Avg Heart Rate: 111.
TUESDAY - MAY 2, 2023 - THE POWER OF 4 - Plyo 30/15
Sometimes I use little tricks to make the workout more interesting or less daunting. In this routine, the first 16 exercises aren't bad, then there are two in a row which kill me, the Frog Squats (Burpees), and the lunge moves that follows it. I dread those two moves the entire workout. Today I got swapped out two of the first three moves that were much easier and did the harder ones instead. This got my heart rate up faster, allowed me to do them crisper, and allowed me to enjoy the rest of the workout more, because I knew they were done. I also noticed I was going harder von the other moves because I didn't have to conserve my energy. It worked very well.
Start Time: 7:45 pm; Workout Time: 43 minutes; Calories Burned: 280; Avg Heart Rate: 105.
WEDNESDAY - MAY 3, 2023 - THE POWER OF 4 - Arms and Abs
I increased my reps or weight on a few moves, so that was good. I also went a bit faster than they did, but don't think that affected anything.
Start Time: 6:55 pm; Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 106.
THURSDAY - MAY 4, 2023 - THE POWER OF 4 - Power and Strength Yoga
Frustrating. There are too many Vinyasas to Warrior One moves in this workout, and I wasn't handling them too well. I was constantly off balance, and at one point I lost my cool and "F" bombed the situation. I sat through a few of the redundant sets in the ladder portion, but regrouped and finished it off. Not very relaxing,
Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 322; Avg Heart Rate: 105.
FRIDAY - MAY 5, 2023 - THE POWER OF 4 - Head To Toe
I did the last move (Burpees) during the warmup to get it out of the way, then did the rest of the workout OK. I increased my reps on a few of the moves.
Start Time:8:15 pm; Workout Time: 56 minutes; Calories Burned: 251; Avg Heart Rate: 106.
SATURDAY - MAY 6, 2023 - THE POWER OF 4 - Kicking and Punching
This was the last of the major workouts for this round. Tomorrow is Body Scan Meditation and next week is short cardio and stretching routines. I like this workout, but it is a bit long. Again, my balance wasn't great, so I can't go all out, but I did what I could.
Start Time:6:45 pm; Workout Time: 69 minutes; Calories Burned: 231?; Avg Heart Rate: 99.
SUNDAY - MAY 7, 2023 - THE POWER OF 4 - Body Scan Meditation
My mind was racing a bit, and I was a bit impatient, but it was relaxing, and did go fast.
Start Time:8:00 pm; Workout Time: 24 minutes; Calories Burned: 50; Avg Heart Rate: 80.
SUNDAY WEIGH IN
Weight: 163.6 (+0.2 lbs)
Body Fat: 14.4% (no change)
THOUGHTS FOR THE WEEK
I'm glad I'm done with the tougher routines for this round. Feeling stronger.
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