WEEK OF 12/16/2024 - THE POWER OF 4 - ROUND 6 - WEEK 12

MONDAY - DECEMBER 16, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I increased my Band Pulldowns from 16 to 20. I also added in a new Chest moves. Instead of a third pushup (I had been doing declines on an upside down Bosu ball), I did Chest Presses using 30 lb dumb bells. I varied my grip depending on the general exercise, and they worked out great. The first was standard shoulder width, the second had the ends of the dumb bells touching, the third was alternating presses, and the fourth was close with the sides of the dumb bells touching. 

Start Time: 7:00 pm; Workout Time: 57 minutes; Calories Burned: 406; Avg Heart Rate: 117.

TUESDAY - DECEMBER 17, 2024 - THE POWER OF 4 - Plyo 30/15

I did OK. Not much different than my previous workouts with this routine. I did what I could. My attitude was decent, and I didn't really dog any of the moves. I did try and go deeper on a few moves in the "15" section.

Start Time: 6:15 pm; Workout Time: 43 minutes; Calories Burned: 243; Avg Heart Rate: 102.

WEEK OF 12/09/2024 - THE POWER OF 4 - ROUND 6 - WEEK 11

MONDAY - DECEMBER 9, 2024 - THE POWER OF 4 - Push

Had our office Christmas Party, then got home to do this. It wasn't as late as I'd anticipated, and the workout went pretty good. My reps and weights were similar to last time, but those were OK numbers.

Start Time: 8:40 pm; Workout Time: 47 minutes; Calories Burned: 318; Avg Heart Rate: 116.

TUESDAY - DECEMBER 10, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

Golf Christmas Party tonight, so I got home later than usual again. I was tired, but I got the workout done with no issues. It might even have been a bit above average for this workout.

Start Time: 9:15 pm; Workout Time: 58 minutes; Calories Burned: 304; Avg Heart Rate: 100.

WEDNESDAY - DECEMBER 11, 2024 - THE POWER OF 4 - Who's Got Your Back?

A good workout. Same weights and reps as last time, except I increased my weights from 15s to 20s on the Arc Rows. I used 40's on the first three heavy back moves, and 25s on the Combo Rows. I did 16 Band Pulldowns on each set, and used 15's on three of the four upper back moves. I can really feel my back getting thicker.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 305; Avg Heart Rate: 105.

THURSDAY - DECEMBER 12, 2024 - THE POWER OF 4 - Morning Yoga

I concentrated on the moves a bit more than usual, and it made it a little more enjoyable and relaxing.

Start Time: 8:15 pm; Workout Time: 37 minutes; Calories Burned: 92; Avg Heart Rate: 87.

FRIDAY - DECEMBER 13, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

Other than the fact this thing is very long, almost too long, I don't despise any of the moves, so that makes it easier to get through. I used a 15 lb weight on most moves, and held onto a chair on the one legged moves because I have no balance. It's what I need to do, but I can feel it a bit. I might concentrate on going a bit lower on the moves next time. I think by doing that, this will be a very effective, killer routine.

Start Time: 8:00 pm; Workout Time: 72 minutes; Calories Burned: 344; Avg Heart Rate: 99.

SATURDAY - DECEMBER 14, 2024 - THE POWER OF 4 - Flash Cardio

Business as usual on this one. It went fine. I felt pretty good.

Start Time: 5:00 pm; Workout Time: 48 minutes; Calories Burned: 266; Avg Heart Rate: 100.

SUNDAY - DECEMBER 15, 2024 - THE POWER OF 4 - Crunch Town

Again, nothing special. I just got it done.

Start Time: 9:45 pm; Workout Time: 21 minutes; Calories Burned: 85; Avg Heart Rate: 91.


SUNDAY WEIGH IN

Weight: 172.2 (+1.0 lb)
Body Fat: 16.3% (-0.2%)


THOUGHTS FOR THE WEEK

The workouts went OK. Eating is the same. Need to do better. I'm looking forward to the end of the round in two weeks, as I'm looking forward to a bit of a break.

WEEK OF 12/02/2024 - THE POWER OF 4 - ROUND 6 - WEEK 10

MONDAY - DECEMBER 2, 2024 - THE POWER OF 4 - Triple Trouble Challenge

Probably my favorite legitimate workout. I did 32 pushups and 16 band pulldowns each set. That works for me.

Start Time: 7:45 pm; Workout Time: 70 minutes; Calories Burned: 302; Avg Heart Rate: 99.



TUESDAY - DECEMBER 3, 2024 - THE POWER OF 4 - Flash Card Plyo

I was feeling pretty good. I wanted to do things I haven't been able to do lately, like jumping, but my body said no. I'll keep believing it'll happen someday, somehow,

Start Time: 6:50 pm; Workout Time: 43 minutes; Calories Burned: 204; Avg Heart Rate: 95.



WEDNESDAY - DECEMBER 4, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I usually push myself on this one. The only thing I backed down on was using 25s on the Swimmers Presses. I tried that for one set last time, but it didn't work. I used 20s today. I did increase my weight on the Arc Rows from 15s to 20s. I was able to do them, but they weren't pretty. I think those will be OK with the higher weight. I used 30s on the Military Presses and Bicep Curls. 12 reps on almost all moves.

Start Time: 8:25 pm; Workout Time: 40 minutes; Calories Burned: 282; Avg Heart Rate: 118.

THURSDAY - DECEMBER 5, 2024 - THE POWER OF 4 - Don't Skip Yoga

In my never ending quest to find good footwear for a yoga workout, I went back to trying an old pair of very light Xero shoes. I'd tried them before, but found they gripped too much on my vinyasas. Still the cast. I feel like I might pull something when moving my leg from to front of the mat back to plank. It was also difficult to re-set my foot while standing in a Warrior position. Other than that, they worked good. No slipping out of them or twisting, which is the problem with socks. The workout went OK.

Start Time: 7:40 pm; Workout Time: 67 minutes; Calories Burned: 305; Avg Heart Rate: 99.

FRIDAY - DECEMBER 6, 2024 - THE POWER OF 4 - Primal Flow

This is probably my least favorite of all the Power of 4 workouts because I can't do a lot of the moves well. I just tolerate it, but get it done. Today, I slowed things down a bit, and it went a bit better than usual, at least mentally. I didn't feel as flustered and frustrated, I still don't like it, but it's a bit of a light for the future.

Start Time: 8:30 pm; Workout Time: 55 minutes; Calories Burned: 333; Avg Heart Rate: 106.

SATURDAY - DECEMBER 7, 2024 - THE POWER OF 4 - Attack and Defend

I thought I'd try and older pair of Xero shoes to see if they had better balance. They didn't. I'm not sure it it was the shoes or if it was just one of those bad balance days, but it wasn't my best workout.

Start Time: 6:40 pm; Workout Time: 49 minutes; Calories Burned: 274; Avg Heart Rate: 102.

SUNDAY - DECEMBER 8, 2024 - THE POWER OF 4 - The Power of Core

I went faster than they dis and dis some moves out of order because I just wanted to get this done. A lot of these moves aren't my favorites.

Start Time: 8:15 pm; Workout Time: 23 minutes; Calories Burned: 118; Avg Heart Rate: 104.


SUNDAY WEIGH IN

Weight: 171.2 (+1.6 lbs)
Body Fat: 16.5% (-0.2%)


THOUGHTS FOR THE WEEK

Not too many thoughts. Need to watch the eating.

WEEK OF 11/25/2024 - THE POWER OF 4 - ROUND 6 - WEEK 9

MONDAY - NOVEMBER 25, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I just got a new barbell that allows you to clamp dumbbells on the end of it instead of using weight plates. I decided to try using it as one of the chest moves, replacing the pushups I normally do on an upside down bosu ball. I used 25 lb dumbbells, so the weight was 50 lbs total. That's certainly not real heavy, but I didn't want to go too heavy te first time I was using it. I varied my hand widths based on the exercise. It worked out OK. I still need to get used to using it. The rest of the workout went as usual, which was good.

Start Time: 7:40 pm; Workout Time: 57 minutes; Calories Burned: 366; Avg Heart Rate:111.



TUESDAY - NOVEMBER 26, 2024 - THE POWER OF 4 - Plyo 30/15

My attitude was good. My balance wasn't. To compensate I used a larger range of motion on the exercises when I could. Some days I don't even try to do that.Today I did.

Start Time: 7:00 pm; Workout Time: 43 minutes; Calories Burned: 227; Avg Heart Rate: 101.

WEDNESDAY - NOVEMBER 27, 2024 - THE POWER OF 4 - Arms and Abs

I went a bit faster than they did. I made sure my form was good, however. I felt pretty strong throughout. The only decrease I had was on the Rachel Two Situps. My target was 28, which is what I did, then saw I did 32 last time. Not a big deal. Did 12 Bicep Curls (instead of the Heavy Curls move )with 30's relatively easily, so I'm definitely getting stronger there. It wasn't too long ago that I was really struggling with the 30's. Overall, it was a very good workout.

Start Time: 6:00 pm; Workout Time: 42 minutes; Calories Burned: 256; Avg Heart Rate: 109.

THURSDAY - NOVEMBER 28, 2024 - THE POWER OF 4 - Power and Strength Yoga

It's Thanksgiving. I didn't overeat. I was thankful for things in my life, as I usually am. However, I didn't want to face this workout today. My attitude going in was to just endure it and get it done the best I could. I had bought some yoga socks that supposedly were to provide a better grip on the yoga mat and not twist. I used them last week for a shorter yoga routine and thought they might be OK, but with all the vinyasas today, they were sliding and twisting all over the place. I spent much of the routine re-adjusting them. I sat through a few of the moves and rushed through a few of the others because I couldn't deal with all the repetitiveness and pace of this workout. I'm human, I have bad days, and will put it behind me and move on.

Start Time: 6:35 pm; Workout Time: 66 minutes; Calories Burned: 267; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 29, 2024 - THE POWER OF 4 - Head to Toe

This isn't one of my favorites. I wasn't in a bad mood, but wasn't looking forward to it. The workout was pretty much a reflection of that. I did work hard on some moves. Others I just went through the motions. I probably did better than I thought, though.

Start Time: 7:05 pm; Workout Time: 56 minutes; Calories Burned: 301; Avg Heart Rate: 103.

SATURDAY - NOVEMBER 30, 2024 - THE POWER OF 4 - Kicking and Punching

I felt pretty good going in. I wasn't feeling sluggish at all. About halfway through I noticed myself tiring mentally a little bit, as this is a long workout. I finished up OK. Overall I liked it.

Start Time: 4:50 pm; Workout Time: 69 minutes; Calories Burned: 436; Avg Heart Rate: 110.

SUNDAY - DECEMBER 1, 2024 - THE POWER OF 4 - Body Scan Meditation

I wish I could get the felling I had the first time I did this workout. I was concentrating on what was going on better back then, and when I was done, I felt amazing. Now, my mind seems to wander a bit. It's still better than jumping around, but I think the purpose is to relax a bit more than I have been lately with it.

Start Time: 6:25 pm; Workout Time: 24 minutes; Calories Burned: 40; Avg Heart Rate: 76.


SUNDAY WEIGH IN

Weight: 169.6 (-0,4 lbs)
Body Fat: 16.7% (+0.8%)

Something doesn't make sense, but I'll just move forward and continue watching what and how I eat.


THOUGHTS FOR THE WEEK

Some workouts this week (and the other weeks) that aren't my favorites, but I do them anyways. I'm not going to be at my best everyday, but I am proud that I show up, and there are some workouts where I really push myself, especially the strength ones.

WEEK OF 11/18/2024 - THE POWER OF 4 - ROUND 6 - WEEK 8

MONDAY - NOVEMBER 18, 2024 - THE POWER OF 4 - Push

I was actually feeling a bit fatigued doing one of the early sets of pushups. I figured it was just one of those days, as I've been working hard at the workouts. I got through it and finished strong. A good workout.

Start Time: 7:10 pm; Workout Time: 47 minutes; Calories Burned: 340; Avg Heart Rate:118.



TUESDAY - NOVEMBER 19, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

A bit better than average for this workout. It's never been one of my favorites, but i went into it with a good attitude today and my balance was better than usual. So, that made it a bit of fun. First time I ever said that about this workout.

Start Time: 6:55 pm; Workout Time: 58 minutes; Calories Burned: 283; Avg Heart Rate: 97.

WEDNESDAY - NOVEMBER 20, 2024 - THE POWER OF 4 - Who's Got Your Back?

Good workout. I upped my bent over weights from 35's to 40's on most of those moves. Used 25's (12 reps) for the Combo Rows. Did 16 band pulldowns on each set (instead of pullups) and 12 reps of each of the other moves.

Start Time: 7:25 pm; Workout Time: 55 minutes; Calories Burned: 314; Avg Heart Rate: 106.

THURSDAY - NOVEMBER 21, 2024 - THE POWER OF 4 - Morning Yoga

I was a bit excited because I bought some yoga socks (from Lululemon) that said they wouldn't slide or twist. This has been an ongoing problem with almost everything else I've bought and tried. These actually worked. They did slide a bit when I was in downward dog, and did twist a bit when I was doing side lunges, but overall they were good. The workout went OK. I wasn't entirely relaxed as I spent to lot of time concentrating on how the socks were doing. Maybe I'll trust them more next time. 

Start Time: 8:25 pm; Workout Time: 37 minutes; Calories Burned: 141; Avg Heart Rate: 95.

FRIDAY - NOVEMBER 22, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

I did the usual with this one. The only thing I did was increase the weight from 15 to 20 on the Frog Bridges. It went fine. It's a good workout.

Start Time: 7:20 pm; Workout Time: 72 minutes; Calories Burned: 373; Avg Heart Rate: 101.

SATURDAY - NOVEMBER 23, 2024 - THE POWER OF 4 - Flash Cardio

It went well. I felt good. so maybe it was a bit above average. Hard to compare previous efforts on a lot of these workouts. With the strength workouts, I can document reps or weights to see if there was a progression. With the others (cardio, yoga, abs), it's more of a feel. 

Start Time: 6:00 pm; Workout Time: 48 minutes; Calories Burned: 291; Avg Heart Rate: 105.

SUNDAY - NOVEMBER 24, 2024 - THE POWER OF 4 - Crunch Town

I'd say this was pretty good. I went slower than usual. My abs were burning from the start, so something is working.  

Start Time: 9:25 pm; Workout Time: 21 minutes; Calories Burned: 93; Avg Heart Rate: 126.


SUNDAY WEIGH IN

Weight: 170.0 (+0.2 lbs)
Body Fat: 15.9% (-0.1%)


THOUGHTS FOR THE WEEK

The nutrition seems to be a little better. I'm concentrating on less baked goods.

WEEK OF 11/11/2024 - THE POWER OF 4 - ROUND 6 - WEEK 7

MONDAY - NOVEMBER 11, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I did what I did last time, totaling 400 pushups (roughly 32 per set), and 200 band pulldowns (Roughly 16 per set). I think I may have pushed myself a bit too hard, as I didn't feel well when I was done.

Start Time: 6:55 pm; Workout Time: 70 minutes; Calories Burned: 251; Avg Heart Rate:94. 



TUESDAY - NOVEMBER 12, 2024 - THE POWER OF 4 - Flash Card Plyo

Average for this one. I just do the moves and push myself here and there. My balance is bad. There is no way around that, but there is the opportunity to use a larger range of motion on some moves, and I don't always do that. Pretty much never.

Start Time: 7:20 pm; Workout Time: 43 minutes; Calories Burned: 270; Avg Heart Rate: 107.

WEDNESDAY - NOVEMBER 13, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I was ready to go on this one. I did the first few moves while they were still in the warmup. I went faster than they did, and I went out of sequence a lot. The only time I decreased the weight from last time was on the second set of Swimmer's Presses, where I went from 25's to 20's. My form was going bad with the 25's, so I decided to play it smart on the repeat. The only problem was that the 20's seemed too light. I'll figure it out. I did 12 reps on most sets, but on the Hammer Curls I did 24 reps in one set instead of splitting them, just to see if I'd fatigue. I did a bit, but not too much. Something learned. Overall, it was a pretty good workout.

Start Time: 8:05 pm; Workout Time: 40 minutes; Calories Burned: 255; Avg Heart Rate:114.

THURSDAY - NOVEMBER 14, 2024 - THE POWER OF 4 - Don't Skip Yoga

I just received some new low platform shoes I had order that I had hoped would help with my yoga workouts. I was excited to give them a try, only to be disappointed when my feet kept sliding out of them. I think I guessed at the wrong size. I'm not sure I'll go to the trouble of sending them back, as they took six weeks to get here in the first place. Trying to get them to stay on was pretty much the first 15 minutes of the workout. I finally tried a pair of Xero shoes I had, but I ran into the old problem of them sticking to the mat when I tried to move. Back to my tight neuropathy socks for now. Workout went OK, but was obviously a bit frustrating mentally.

Start Time: 5:45 pm; Workout Time: 67 minutes; Calories Burned: 282; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 15, 2024 - THE POWER OF 4 - Primal Flow

I was feeling a bit nauseous going into it. Not sure what I ate. The workout seemed daunting, but I got through it. I did take a few minute break between each set, but that was OK, smart.

Start Time: 8:50 pm; Workout Time: 55 minutes; Calories Burned: 308; Avg Heart Rate: 103.

SATURDAY - NOVEMBER 16, 2024 - THE POWER OF 4 - Attack and Defend

I felt better today. I got this in later than I wanted to, but it went fine.

Start Time: 7:00 pm; Workout Time: 49 minutes; Calories Burned: 271; Avg Heart Rate:101.

SUNDAY - NOVEMBER 17, 2024 - THE POWER OF 4 - The Power of Core

As usual, I went a bit faster than they did, so I could do the last move (Shoulders, Knees, Toes) done earlier in the workout. I'm only able to get in 12 reps of those and 10 reps of the Two Plank Toe Tappers, but I don't feel bad about it. Those two moves are just cruel. I lack good range of motion on a lot of the other moves, especially the plank ones, but I do what I can. 

Start Time: 9:00 pm; Workout Time: 23 minutes; Calories Burned: 109; Avg Heart Rate: 102.


SUNDAY WEIGH IN

Weight: 169.8 (-1.4 lbs)
Body Fat: 16.0% (-0.7%)


THOUGHTS FOR THE WEEK

I concentrated on my eating a bit by cutting out basked goods like cakes and cookies. It brought my weight down a bit and my body fat a lot. It really wasn't that tough. Workouts went OK as usual. I'm finding this week's workouts seem to be the toughest in the three week rotation. They all have their tough moments, but this group has a lot of them.

WEEK OF 11/04/2024 - THE POWER OF 4 - ROUND 6 - WEEK 6

MONDAY - NOVEMBER 4, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I did what I normally do on this workout. 32 pushups on power stands, 24 pushups on med balls, 16 decline pushups on an upside down Bosu ball, 10 pullups with the pullup assist, 12 reps of seated bent over back rows with 35 lb weights, and 16 band pulldowns. It went well, as usual.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 362; Avg Heart Rate: 112.  

TUESDAY - NOVEMBER 5, 2024 - THE POWER OF 4 - Plyo 30/15

As I've been doing with this workout lately, I did the Frog to Plank Squats and the Run Lunge Squats in the first set to get them out of the way. I actually did the Run Lunge Squats as they were doing them on the video, instead of modifying them, so that was an improvement. The rest of the moves weren't that bad, but my legs were getting a bit tired, probably because I played golf this morning. 

Start Time: 6:30 pm; Workout Time: 43 minutes; Calories Burned: 240; Avg Heart Rate: 102.  

WEDNESDAY - NOVEMBER 6, 2024 - THE POWER OF 4 - Arms and Abs

I went a bit faster and a bit out of sequence than they did on the video. I just wanted to get it done, then just watched the last 5 minutes or so. A good workout. I managed to get in 12 reps at 30 lbs on the Bicep Curls, which I do instead of the bending over Heavy Curls. I just don't like bending over and putting myself in that position, so I look for alternatives when those moves come up. I often do them seated to put less strain on my back. 

Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 261; Avg Heart Rate: 110.  

THURSDAY - NOVEMBER 7, 2024 - THE POWER OF 4 - Power and Strength Yoga

My attitude was good going into this. The problem is that this workout is very repetitive with way too many vinyasas. Tony loves those things and goes a bit overboard with them. Yoga is more than that. However, I got through it OK, and generally kept the good attitude.

Start Time: 6:50 pm; Workout Time: 66 minutes; Calories Burned: 276; Avg Heart Rate: 97. 

FRIDAY - NOVEMBER 8, 2024 - THE POWER OF 4 - Head to Toe

I took a nap when I got home that lasted for hours, so I got started on this a lot later than usual. I watched some basketball for a while, then got into the workout. I was feeling refreshed when I started and the workout went well.

Start Time: 10:25 pm; Workout Time: 56 minutes; Calories Burned: 282; Avg Heart Rate: 99.

SATURDAY - NOVEMBER 9, 2024 - THE POWER OF 4 - Kickin' and Punchin'

Pretty much average for this one. Not much else to say. It's long, but I do like it.

Start Time: 7:25 pm; Workout Time: 69 minutes; Calories Burned: 411; Avg Heart Rate: 103.

SUNDAY - NOVEMBER 10, 2024 - THE POWER OF 4 - Body Scan Meditation

As hard as I tried, my mind was racing elsewhere.

Start Time: 9:20 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 80.


SUNDAY WEIGH IN

Weight: 171.2 (-1.0 lbs)
Body Fat: 16.7% (-0.1%)

I got my bloodwork tests back. My sugar levels went up a bit. Time to take things seriously on the eating.


THOUGHTS FOR THE WEEK

A repeat from the last several weeks. The workouts went well. I need to eat better. Feeling a lot of stresses from other things that I need to control and figure out a bit.

WEEK OF 10/28/2024 - THE POWER OF 4 - ROUND 6 - WEEK 5

MONDAY - OCTOBER 28, 2024 - THE POWER OF 4 - Push

My wi-fi wasn't working for the stream, so I did it off the sheets. Everything went fine. I increased my reps or weights in a few spots. Good workout.

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118. 


TUESDAY - OCTOBER 29, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

This one bores me a bit, and I can't do everything great, but I did it.

Start Time: 7:45 pm; Workout Time: 58 minutes; Calories Burned: 268; Avg Heart Rate: 96.


WEDNESDAY - OCTOBER 30, 2024 - THE POWER OF 4 - Who's Got Your Back?

I went a bit faster than they did because I just want to get it done, and going faster doesn't seem to affect me too much. Same weights and reps as usual, but I'm still pushing myself a bit, especially on the weighted back moves, where I mostly use 35's at 12 reps. I may increase to 40's at some point. I used band pulldowns instead of pullups, but they seem to be effective for me. I like this workout.

Start Time: 8:15 pm; Workout Time: 55 minutes; Calories Burned: 291; Avg Heart Rate: 104.

THURSDAY - OCTOBER 31, 2024 - THE POWER OF 4 - Morning Yoga

It went well. Sort of relaxing

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118. 


FRIDAY - NOVEMBER 1, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

Normal for this workout. It's long, but I appreciate it. Got through it OK.

Start Time: 7:45 pm; Workout Time: 58 minutes; Calories Burned: 268; Avg Heart Rate: 96.


SATURDAY - NOVEMBER 2, 2024 - THE POWER OF 4 - Flash Card Plyo

Most of my plyo workouts are the same. I have to modify. Motivation low because of this. Some days my balance is better than others. Some days my attitude is better than others. Today was average, but I did it.

Start Time: 8:15 pm; Workout Time: 55 minutes; Calories Burned: 291; Avg Heart Rate: 104.

SUNDAY - NOVEMBER 3, 2024 - THE POWER OF 4 - Crunch Town

Sometimes I go faster than they do on the video, just because I want to get them done. Today was one of those days. It went fine.

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118.

SUNDAY WEIGH IN

Weight: 172.2 (+1.0 lbs)
Body Fat: 16.8% (+0.7%)

I'm not sure where the big body fat increase came from. I don't think I've ever had that much of an increase in one week. It might be an aberration, but I do need to pay attention instead of just giving it lip service.

THOUGHTS FOR THE WEEK

I think the workouts are going OK. I am pushing myself on the strength workouts, but the weight gains need to stop.

WEEK OF 10/21/2024 - THE POWER OF 4 - ROUND 6 - WEEK 4

MONDAY - OCTOBER 21, 2024 - THE POWER OF 4 - Triple Trouble Challenge

On each round I did 36/32/32 pushups for a total of 100, and 18/16/16 band pulldowns, for a total of 50. So, for the workout, that came to 400 pushups and 200 band pulldowns. I like this workout.

Start Time: 8:10 pm; Workout Time: 70 minutes; Calories Burned: 292; Avg Heart Rate: 97. 


TUESDAY - OCTOBER 22, 2024 - THE POWER OF 4 - Flash Card Plyo

Not my best effort, but it rarely is with this routine. I can't get up in the air or move my feet real fast, so it's hard for me to motivate myself to go all out.

Start Time: 7:40 pm; Workout Time: 43 minutes; Calories Burned: 267; Avg Heart Rate: 106.


WEDNESDAY - OCTOBER 23, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I got aggressive a bit. I increased my weights from 25's to 30's on the Bicep Curls, and did the same on the second set of the Military Presses. Both went better than expected. I was going to increase weight on a few more moves, but backed off for this time. The only move I struggled on were the Swimmer's Presses, using 25's. Overall, the workout seemed to be going at a more frenetic pace today, for some reason.

Start Time: 7:05 pm; Workout Time: 40 minutes; Calories Burned: 258; Avg Heart Rate: 111. 


THURSDAY - OCTOBER 24, 2024 - THE POWER OF 4 - Don't Skip Yoga

Kind of a mishmash here. I felt OK, but went a little bit faster on a few of the moves in the "everything" section. I still think this workout is too redundant at the beginning, and don't like the "meathead" section. None of this is relaxing to me.

Start Time: 7:15 pm; Workout Time: 67 minutes; Calories Burned: 231; Avg Heart Rate: 92.

FRIDAY - OCTOBER 25, 2024 - THE POWER OF 4 - Primal Flow

I just did it. About all I can say. Don't like it.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 345; Avg Heart Rate: 111.


SATURDAY - OCTOBER 26, 2024 - THE POWER OF 4 - Attack and Defend

My attitude was OK, but my balance wasn't, which made it a bit frustration.

Start Time: 9:15 pm; Workout Time: 49 minutes; Calories Burned: 275; Avg Heart Rate: 102. 


SUNDAY - OCTOBER 27, 2024 - THE POWER OF 4 - The Power of Core

Another one I'm not a fan of, mostly because of the two "tough your toes" plank moves that go on forever. I only do 10 and 12 reps of those respectively. I'm not really a fan of any of the plank moves, as I don't have the dexterity to do some of them.

Start Time: 9:35 pm; Workout Time: 23 minutes; Calories Burned: 108; Avg Heart Rate: 98.


SUNDAY WEIGH IN

Weight: 172.2 (+3.0 lbs)
Body Fat: 16.1% (-0.1%)


THOUGHTS FOR THE WEEK

Need to concentrate on the nutrition. The workouts are going well.

WEEK OF 10/14/2024 - THE POWER OF 4 - ROUND 6 - WEEK 3

MONDAY - OCTOBER 14, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Good workout. 32 Pushups on Stands, 10 Pullups with Pull Up Assist, 24 Pushups on Med Balls, 12 Weighted Back Moves with 35 lb dumbbells, 16 Decline Pushups on upside down Bosu ball, 16 Band Pulldowns. 

Start Time: 6:35 pm; Workout Time: 57 minutes; Calories Burned: 312; Avg Heart Rate: 104.


TUESDAY - OCTOBER 15, 2024 - THE POWER OF 4 - Plyo 30/15

I moved the two plank moves I dread from the last set into the first two moves. This got them out of the way and got my heart pumping a bit. Consequently, this made me go at the rest of the workout a little harder than usual. I tried increasing my range of motion when I could, including going deeper into the squats during the last 15 seconds of those moves. I even used small weights on a few of them. The workout seemed to go faster, and I was happier than usual with my effort.

Start Time: 9:05 pm; Workout Time: 43 minutes; Calories Burned: 261; Avg Heart Rate: 105.


WEDNESDAY - OCTOBER 16, 2024 - THE POWER OF 4 - Arms and Abs

I went at this one pretty hard and felt it afterwards.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 252; Avg Heart Rate: 107.


THURSDAY - OCTOBER 17, 2024 - THE POWER OF 4 - Rest

I had Power and Strength Yoga scheduled, but I woke up sick and slept most of the day. Didn't have the strength to do the workout.


FRIDAY - OCTOBER 18, 2024 - THE POWER OF 4 - Head to Toe

Not my favorite workout, but I took it one move at a time, and got it done. I got the burpee move out of the way during the warmup.

Start Time: 7:00 pm; Workout Time: 56 minutes; Calories Burned: 366; Avg Heart Rate: 109.


SATURDAY - OCTOBER 19, 2024 - THE POWER OF 4 - Kicking and Punching

Very long, but I enjoyed it. Lost my balance a few times, but that's OK. I substituted the "sprawls" with front kicks, as I normally do.

Start Time: 6:30 pm; Workout Time: 69 minutes; Calories Burned: 446; Avg Heart Rate: 108.


SUNDAY - OCTOBER 20, 2024 - THE POWER OF 4 - Body Scan Meditation

My mind was wandering the whole time, but it was relaxing.

Start Time: 7:45 pm; Workout Time: 24 minutes; Calories Burned: 36; Avg Heart Rate: 82.


SUNDAY WEIGH IN

Weight: 168.2 (-1.4 lbs)
Body Fat: 16.2% (no change)


THOUGHTS FOR THE WEEK

The workouts went OK, especially Arms and Abs. It's rare that I miss a day, but I think it was necessary.

WEEK OF 10/07/2024 - THE POWER OF 4 - ROUND 6 - WEEK 2

MONDAY - OCTOBER 7, 2024 - THE POWER OF 4 - Push

I went at this pretty hard. I'm pretty sure I increased my reps and/or weights in a few areas, and maybe I did a few less Dolphin Pushups, but on each move I set a number in my head that felt right, and I went with that. It worked out well.

Start Time: 8:05 pm; Workout Time: 47 minutes; Calories Burned: 370; Avg Heart Rate: 121.


TUESDAY - OCTOBER 8, 2024 - THE POWER OF 4 - Heart, Lungs, and Legs

My lack of balance issues never let me really go at it too hard. The fact that it's not one of my favorites doesn't help, either. I got it done, though. A bit lackluster.

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 299; Avg Heart Rate: 99.


WEDNESDAY - OCTOBER 9, 2024 - THE POWER OF 4 - Who's Got Your Back?

I took this one seriously. Used band pulldowns instead of pullups. 16 reps each. Did 12 reps of the weighted moves. 35 lbs on most of the back moves and 15's on the upper back / shoulder moves. This was a good workout.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 334; Avg Heart Rate: 107.


THURSDAY - OCTOBER 10, 2024 - THE POWER OF 4 - Morning Yoga

I did Ok. I seemed more relaxed and into it than usual, so at times it felt good.
 
Start Time: 7:25 pm; Workout Time: 37 minutes; Calories Burned: 139; Avg Heart Rate: 95.


FRIDAY - OCTOBER 11, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I played golf this morning, but left halfway through because I wasn't feeling well. I slept through most of the afternoon and early evening. When I woke I thought there was no way I had the energy to get though this one because it's so long. I knew I would, though, and did end up doing it. Probably not my best effort, but I didn't dog it either.

Start Time: 8:40 pm; Workout Time: 72 minutes; Calories Burned: 251; Avg Heart Rate: 92.


SATURDAY - OCTOBER 12, 2024 - THE POWER OF 4 - Flash Card-io

I kept up and didn't get too winded.

Start Time: 5:40 pm; Workout Time: 48 minutes; Calories Burned: 270; Avg Heart Rate: 101.


SUNDAY - OCTOBER 13, 2024 - THE POWER OF 4 - Crunch Town

Pretty much normal for this workout. I like this one a lot better than Power of Core.

Start Time: 9:15 pm; Workout Time: 21 minutes; Calories Burned: 82; Avg Heart Rate: 89.


SUNDAY WEIGH IN

Weight: 169.6 (+2.4 lbs)
Body Fat: 16.2% (+0.2%)

Eating too much junk.


THOUGHTS FOR THE WEEK

The workouts went OK. The eating sucked.

WEEK OF 09/30/2024 - THE POWER OF 4 - ROUND 6 - WEEK 1

MONDAY - SEPTEMBER 30, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I took two weeks off. Normally I would take off more, but I wanted to start the round this week so I can finish it up just before the new year. This might be my favorite workout. Years ago I used to absolutely dread doing pushups. Now I like them. I can really do pullups anymore, so I use band pulldowns instead. Sure, they're a lot easier than regular pullups, but it's what I can do, and I concentrate on my back muscles when I'm doing them, so they're a bit effective. Today I did 32 pushups on each set with the Power Stands, and did 16 Band Pulldowns on each set. Overall, it's a good workout.

Start Time: 8:05 pm; Workout Time: 70 minutes; Calories Burned: 330; Avg Heart Rate: 100.

TUESDAY - OCTOBER 1, 2024 - THE POWER OF 4 - Flash Card Cardio

Not much to say. There aren't any really tough moves in this workout, but when you can't jump or keep your balance, it becomes tough. I did my best and modified where I could. I did straight deep squats instead of the Mountain Squats, which I don't like. I always feel I'm going to injure a wrist when sitting back down.

Start Time: 7:30 pm; Workout Time: 43 minutes; Calories Burned: 217; Avg Heart Rate: 97.

WEDNESDAY - OCTOBER 2, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

This was a good, solid workout. I don't know if I increased any of my weight from last time I did it (I didn't look), but I pretty much maxed out things without getting into bad form. In fact, one one move, the Hammer Curls, I used 25's on the first set, noticed I was swinging the weights and kipping a bit, so I went down to 20's on the second set. I did 12 reps on most of the moves. I might consider increasing the weight on a few moves next time, while reducing the reps to 8 or 10. Maybe Shoulder Presses and Bicep Curls. We'll see.   

Start Time: 7:35 pm; Workout Time: 40 minutes; Calories Burned: 260; Avg Heart Rate: 113.

THURSDAY - OCTOBER 3, 2024 - THE POWER OF 4 - Don't Skip Yoga

On a scale from 1 to 10, this was maybe a 4, a bit below average. It wasn't terrible, or a lack of effort, but my mind wasn't there, and it was a bit of a struggle in spots.

Start Time: 8:15 pm; Workout Time: 67 minutes; Calories Burned: 344; Avg Heart Rate: 101.

FRIDAY - OCTOBER 4, 2024 - THE POWER OF 4 - Primal Flow

I just don't like this one. I don't have the range of motion for most of the moves, so I have to modify, and I'm not sure I'm getting a lot out of it with the poor form and modifications. It gets frustrating at times, but I keep doing it.

Start Time: 8:35 pm; Workout Time: 55 minutes; Calories Burned: 344; Avg Heart Rate: 108.

SATURDAY - OCTOBER 5, 2024 - THE POWER OF 4 - Attack and Defend

I do like this one because it's shorter and I like Alice. I did a bit above average today. My balance was bad as usual, but not too bad. I substituted the Sprawls with Front Kicks on the one move. 

Start Time: 8:50 pm; Workout Time: 49 minutes; Calories Burned: 309; Avg Heart Rate: 107.

SUNDAY - OCTOBER 6, 2024 - THE POWER OF 4 - The Power of Core

As I've mentioned many times, this isn't one of my favorites, mostly because of the two "toe tap" moves (Two Plank Toe Taps and Shoulders, Knees, Toes). They're long and tiring. I do the 20 reps on all the other moves but only 10 to 12 reps on those two. It went OK.

Start Time: 9:00 pm; Workout Time: 23 minutes; Calories Burned: 144; Avg Heart Rate: 109.

SUNDAY WEIGH IN

Weight: 167.2 (-1.4 lbs)
Body Fat: 15.9% (-0.1%)

Both are OK drops, but I think I'm going to concentrate on dropping my body fat % this round. I do need to eat better.


THOUGHTS FOR THE WEEK

I wasn't sure how my body would react to only a two week break, but it went OK. I was a bit surprised, but I'll know how tired it is in a few weeks.

WEEK OF 09/09/2024 - THE POWER OF 4 - ROUND 5 - WEEK 13

MONDAY - SEPTEMBER 9, 2024 - THE POWER OF 4 - Cardio 24

Start Time: 7:35 pm; Workout Time: 26 minutes; Calories Burned: 166;  Avg Heart Rate: 105.


TUESDAY - SEPTEMBER 10, 2024 - THE POWER OF 4 - Pure Stretch

Start Time: 7:50 pm; Workout Time: 48 minutes; Calories Burned: 134;  Avg Heart Rate: 89.


WEDNESDAY - SEPTEMBER 11, 2024 - THE POWER OF 4 - Cardio 24

Start Time: 7:45 pm; Workout Time: 27 minutes; Calories Burned: 152;  Avg Heart Rate: 100.

THURSDAY - SEPTEMBER 12, 2024 - THE POWER OF 4 - Pure Stretch

Start Time: 7:30 pm; Workout Time: 48 minutes; Calories Burned: 130;  Avg Heart Rate: 88.


FRIDAY - SEPTEMBER 13, 2024 - THE POWER OF 4 - Cardio 24

I started very late, as I was feeling a bit sluggish most of the day. I had eaten some fast food I didn't really want, and know better than to eat it, but I did it anyways. No real answers for that. The workout went OK.

Start Time: 10:55 pm; Workout Time: 26 minutes; Calories Burned: 149;  Avg Heart Rate: 99.


SATURDAY - SEPTEMBER 14, 2024 - THE POWER OF 4 - Pure Stretch

Last workout of the round. There is only so much you can do with a stretch routine, but I did push myself to reach a little bit further on a lot of the moves. A good finish to the round.

Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 168;  Avg Heart Rate: 93.

SUNDAY - SEPTEMBER 15, 2024 - Rest 


SUNDAY WEIGH IN

Weight: 165.4 (no change)
Body Fat: 15.5% (+0.5%)

I'm a bit confused on the big increase in Body Fat %, but no change in weight, but that's what the scale said, twice.


THOUGHTS FOR THE WEEK

Doing only two different workouts in one week seems like it would be a bit strange and redundant, but it works.


THOUGHTS FOR THE ROUND

There were a few scheduling blips near the end, where it took me four weeks to finish the last two weeks, but that worked out OK. I finished. Overall, I was very pleased. I increased reps or weights a lot. I feel much stronger, and I feel like I did better than I had anticipated going into it. I'm very, very pleased with what I did, and will probably start another round of it after a few weeks off.

WEEK OF 08/26/2024 - THE POWER OF 4 - ROUND 5 - WEEK 12

MONDAY - AUGUST 26, 2024 - THE POWER OF 4 - Chest and Back Round Robin

My Roku wasn't working, so I did the workout off my workout sheet. I went a lot faster than they normally would have, and I did feel it. I got winded a few times, but did rest for a bit. Normal reps and rotation.

Start Time: 10:10 pm; Workout Time: 35 minutes; Calories Burned: 301; Avg Heart Rate: 122.

** Took another week off here. Just got too busy. Will finish off the week. **


TUESDAY - SEPTEMBER 3, 2024 - THE POWER OF 4 - Plyo 30-15

Got back into it. Hopefully I can finish this week uninterrupted. In 16 years I've never broke up a round like this before, but things happen. I'm not a fan of this workout. Plyo routines are tough for me because I can't jump or move my feet fast. I just do what I can, but it does get frustrating and boring,

Start Time: 7:25 pm; Workout Time: 43 minutes; Calories Burned: 274; Avg Heart Rate: 104.


WEDNESDAY - SEPTEMBER 4, 2024 - THE POWER OF 4 - Arms and Abs

This went well. I didn't increase any reps or weight from last time, but still felt like I got a satisfying workout in,

Start Time: 7:25 pm; Workout Time: 42 minutes; Calories Burned: 295; Avg Heart Rate: 114.

THURSDAY - SEPTEMBER 5, 2024 - THE POWER OF 4 - Power and Strength Yoga

I did pretty good. My balance was a slight bit better than normal, so that always makes me feel good.

Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 296; Avg Heart Rate: 96.


FRIDAY - SEPTEMBER 6, 2024 - THE POWER OF 4 - Head To Toe

Nothing exceptional, but it was a solid workout. I didn't dog any of the moves.

Start Time: 9:10 pm; Workout Time: 56 minutes; Calories Burned: 277; Avg Heart Rate: 97.

SATURDAY - SEPTEMBER 7, 2024 - THE POWER OF 4 - Kicking and Punching

Again, nothing exceptional, but it was a solid workout. I'm pleased with it.

Start Time: 8:10 pm; Workout Time: 69 minutes; Calories Burned: 464; Avg Heart Rate: 106.


SUNDAY - SEPTEMBER 8, 2024 - THE POWER OF 4 - Body Scan Meditation

I always compare this to the first time I ever did this workout a few years ago. That time was magical. I've never reached that same feeling, because my mind now seems to wander a bit, but it was relaxing, as it usually is, and it's probably the workout I look forward to the most. The down time is needed at times.

Start Time: 8:30 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 77.


SUNDAY WEIGH IN

Weight: 165.4 (+3.4 lbs)
Body Fat: 15.0 (+0.3 lbs)


THOUGHTS FOR THE WEEK

After a week off after Monday, I finished off the final six days without any hiccups. I think I did well. Steady, and got the job done.

WEEK OF 08/12/2024 - THE POWER OF 4 - ROUND 5 - WEEK 11

MONDAY, AUGUST 12, 2024 - THE POWER OF 4 - Push

Pretty good, even though I really wasn't into it when I started. I forced myself to get involved by increasing my reps on a few moves. That seemed to work.

Start Time: 7:45 pm; Workout Time: 47 minutes; Calories Burned: 353; Avg Heart Rate: 116.


TUESDAY, AUGUST 13, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

My worst workout in a long time, maybe this entire round. I just tolerate this one to begin with. Sometimes I just shut my mind off and take it one move at a time, and I'm OK. Today, I had a lot of things banging around in my head, so I wasn't in the mood. Moving on.

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 289; Avg Heart Rate: 96.


WEDNESDAY, AUGUST 14, 2024 - THE POWER OF 4 - Whose Got Your Back

As usual, I went at this one pretty hard. Weights and reps were the same as last time. I saw no need to increase things today, Good workout.

Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 274; Avg Heart Rate: 98.


THURSDAY, AUGUST 15, 2024 - THE POWER OF 4 - Morning Yoga

Pretty much as usual on this. Nothing exceptional, but I do like that it's short. 

Start Time: 9:25 pm; Workout Time: 37 minutes; Calories Burned: 89; Avg Heart Rate: 106,


FRIDAY, AUGUST 16, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

I played golf in the morning, came home to do this beast, the had to run out to a fantasy football draft. Despite the commotion, the workout went OK.

Start Time: 4:00 pm; Workout Time: 71 minutes; Calories Burned: 478; Avg Heart Rate: 107.

NOTE: I took a break here. I was helping a friend move and having fantasy drafts, so I really wasn't able to get a lot of time for the workouts without compromising things. I decided to take a week off and complete the week starting next Saturday. I forgot to do that and did both remaining workouts the following Sunday. I'm almost done with the round. I didn't want to go two weeks off or just ditch the rest of the round. I've never done that.

SUNDAY, AUGUST 25, 2024 - THE POWER OF 4 - Flash Cardo

Poor workout. I just couldn't move fast.

Start Time: 6:05 pm; Workout Time: 48 minutes; Calories Burned: 284; Avg Heart Rate: 100,


SUNDAY, AUGUST 25, 2024 - THE POWER OF 4 - Crunch Town

I did this right after I finished Flash Cardio. I haven't done back to back in years. It went OK, but my abs were really burning.

Start Time: 6:55 pm; Workout Time: 21 minutes; Calories Burned: 123; Avg Heart Rate: 101.


SUNDAY WEIGH IN

I forgot to weigh myself on the 18th, so the numbers below are from August 25th.

WEIGHT: 161.2 (-5.6 lbs from two weeks ago)
BODY FAT: 14.9% (-0,8% from two weeks ago)

I don't think I was eating a lot,


THOUGHTS FOR THE WEEK

A bid disjointed, but I think I handled it well.

WEEK OF 08/05/2024 - THE POWER OF 4 - ROUND 5 - WEEK 10

MONDAY - AUGUST 5, 2024 - THE POWER OF 4 - Triple Trouble Challenge 

I really like this workout. I go pretty hard at it. I need to do Band Pulldowns instead of pullups, but I concentrate on my back muscles when I'm doing them. Today I did 32 pushups on each set and 16 Band Pulldowns.

Start Time: 7:25 pm; Workout Time: 70 minutes;  Calories Burned: 317; Avg Heart Rate: 98.


TUESDAY - AUGUST 6, 2024 - THE POWER OF 4 - Flash Card Cardio 

Pretty good. Nothing exceptional, but I concentrated on what I was doing. My balance wasn't great.

Start Time: 7:45 pm; Workout Time: 43 minutes;  Calories Burned: 250; Avg Heart Rate: 100.


WEDNESDAY - AUGUST 7, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I increased my reps or weight on several moves. It went well and I didn't cheat myself anywhere.

Start Time: 7:45 pm; Workout Time: 40 minutes;  Calories Burned: 323; Avg Heart Rate: 119.


THURSDAY - AUGUST 8, 2024 - THE POWER OF 4 - Don't Skip Yoga

For some reason I was in a really good fram of mind once I got started. I did each move the best I could and took them one at a time. It was more relaxing than usual.

Start Time: 8:25 pm; Workout Time: 67 minutes;  Calories Burned: 284; Avg Heart Rate: 95.


FRIDAY - AUGUST 9, 2024 - THE POWER OF 4 - Primal Flow

As I've stated each time I do this one, I don't like it. I can't do many of the moves. I modify when necessary, but even have problems doing that, so it feels pointless and frustrating. However, I am doing something. I showed up and did what I could.

Start Time: 8:40 pm; Workout Time:55 minutes;  Calories Burned: 356; Avg Heart Rate: 106.


SATURDAY - AUGUST 10, 2024 - THE POWER OF 4 - Attack and Defend 

Enjoyed it. Again, my balance wasn't great, but I generally like this one. Love Pain in the Alice.

Start Time: 7:45 pm; Workout Time: 49 minutes; Calories Burned: 329;  Avg Heart Rate: 105.


SUNDAY - AUGUST 11, 2024 - THE POWER OF 4 - The Power of Core

I think I did better on this today than I have in the past. Normally, I'm pissed off when I'm doing it because I don't like a few of the moves. Today I just did them.

Start Time:     Workout Time:     Calories Burned:     Avg Heart Rate:


SUNDAY WEIGH IN

Weight: 166.8 (+0.4 lbs)
Body Fat: 15.7% (+0.5%)


THOUGHTS FOR THE WEEK

Last time doing these routines for the round. I finished up well on a lot of them

WEEK OF 07/29/2024 - THE POWER OF 4 - ROUND 5 - WEEK 9

MONDAY - JULY 29, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I almost decided to take a week break. I wasn't feeling well when I went to bed last night and thinking it was a bit of overexertion in general. It was a bit better today. I thought it might be smart to take a break. If I was going to take today off, I would have taken off the entire week. At some point, I just started the workout. It went pretty good. I increased the reps on my assisted pullups from 8 to 9. and increased the weights on my seated weighted rows from 30's to 35's. Both went OK. I did my usual rotation on the moves. 1) 32 pushups with power stands; 2) 9 reps with the pullup assist, 3) 24 pushups on the med balls, 4) 12 reps with 35 lb weights on the bent over seated rows, 5) 16 decline pushups on an upside down bosu ball, and 6) 16 band pulldowns. 

Start Time: 7:30 pm; Workout Time: 56 minutes; Calories Burned: 433; Avg Heart Rate: 116.


TUESDAY - JULY 30, 2024 - THE POWER OF 4 - Plyo 30/15

There are two moves I don't like in this workout. Frog Plank Hops and the Plank Lunges after that one. Both are in the last 5 moves. I did them near the beginning and got them out of the way, swapping out the Jog/Run move and the Skaters, which I did later. It was good for the mind. Overall, things went well. 

Start Time: 7:15 pm; Workout Time: 43 minutes; Calories Burned: 266; Avg Heart Rate: 103.


WEDNESDAY - JULY 31, 2024 - THE POWER OF 4 - Arms and Abs

I kept delaying the start because I wasn't into it today, but once I got started I felt strong and increased my reps and/or weights on several moves. On the Bicep Curls (done instead of Heavy Curls), I upped my weights from 25's to 30's and got 10 reps in, which is OK for me. I used 20's on the majority of the moves.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 276; Avg Heart Rate: 108.


THURSDAY - AUGUST 1, 2024 - THE POWER OF 4 - Power and Strength Yoga

I sat through a few of the moves in the "ladder" section because it's so redundant. Overall I did OK, but am really not a fan of this because of the length and redundancy.

Start Time: 7:40 pm; Workout Time: 66 minutes; Calories Burned: 398; Avg Heart Rate: 104.


FRIDAY - AUGUST 2, 2024 - THE POWER OF 4 - Head To Toe

Not my favorite, but I took it one move at a time and did my best of that move.

Start Time: 8:30 pm; Workout Time: 56 minutes; Calories Burned: 326; Avg Heart Rate: 102.

SATURDAY - AUGUST 3, 2024 - THE POWER OF 4 - Kicking and Punching

Pretty good. I got through it Ok without getting too winded, although I was tired,

Start Time: 7:20 pm; Workout Time: 69 minutes; Calories Burned: 444; Avg Heart Rate: 104.

SUNDAY - AUGUST 4, 2024 - THE POWER OF 4 - Body Scan Meditation

I kept letting my mind wander, so it wasn't real effective, but it was relaxing. I always look forward to this one.

Start Time: 4:45 pm; Workout Time: 24 minutes; Calories Burned: 37; Avg Heart Rate: 75.

SUNDAY WEIGH IN

Weight: 166.4 (+1.2 lbs)
Body Fat: 15.2% (no change)


THOUGHTS FOR THE WEEKS

I'm still hanging in there.

WEEK OF 07/22/2024 - THE POWER OF 4 - ROUND 5 - WEEK 8

MONDAY - JULY 22, 2024 - THE POWER OF 4 - Push

I increased my reps on a few of the moves, so that was good. Overall it was a good workout. I can feel it in my shoulders afterwards. I went a bit quicker they they did in the second half.

Start Time: 7:30 pm; Workout Time: 47 minutes; Calories Burned: 347; Avg Heart Rate: 116.


TUESDAY - JULY 23, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

Better than last time. I just took it one move at a time and did what I could.

Start Time: 7:35 pm; Workout Time: 58 minutes; Calories Burned: 313; Avg Heart Rate: 98.


WEDNESDAY - JULY 24, 2024 - THE POWER OF 4 - Who's Got Your Back?

Good workout. Rotation was 16 Band Pulldowns, 12 reps on seated rows with 35 lbs, 12 reps of upper back/shoulders with 15 lbs.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 333; Avg Heart Rate: 105.


THURSDAY - JULY 25, 2024 - THE POWER OF 4 - Morning Yoga

I like the shorter yoga sessions without all the vinyasas. They're more relaxing for me. Today was like that. Very nice.

Start Time: 8:40 pm; Workout Time: 37 minutes; Calories Burned: 96; Avg Heart Rate: 87.

FRIDAY - JULY 26, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I used a 15 lb weight on almost all of the moves. Instead on the Lincoln Squats I did a set of straight squats using 25 lb weights. I found myself zoning out a few times. I was doing the exercises, but sometimes I'd seem to "wake up" in the middle of the move ant not really remember concentrating on the previous few reps.

Start Time: 9:10 pm; Workout Time: 72 minutes; Calories Burned: 396; Avg Heart Rate: 101.


SATURDAY - JULY 27, 2024 - THE POWER OF 4 - Flash Cardio

This went better than the last time I did it. I was feeling pretty good going into it and think I did a bit better than usual on it, although it's really hard to gauge.

Start Time: 7:45 pm; Workout Time: 48 minutes; Calories Burned: 293; Avg Heart Rate: 100.


SUNDAY - JULY 28, 2024 - THE POWER OF 4 - Crunch Town

I went at it a little harder than usual. Not much, but I did things a bit slower and did notice a difference, as it seemed a bit more intense doing it that way.

Start Time: 9:00 pm; Workout Time: 21 minutes; Calories Burned: 86; Avg Heart Rate: 93.


SUNDAY WEIGH IN

Weight: 165.2 (-0.2)

Body Fat: 15.2% (+0.1%)


THOUGHTS FOR THE WEEK

I'm still going. Really concentrating on the workouts. Proud of myself.

WEEK OF 07/15/2024 - THE POWER OF 4 - ROUND 5 - WEEK 7

MONDAY - JULY 15, 2024 - THE POWER OF 4 - Triple Trouble Challenge

My favorite strength workout by far. I did 32 pushups and 16 band pulldowns (instead of pullups) on each set.

Start Time: 7:30 pm; Workout Time: 70 minutes; Calories Burned: 305; Avg Heart Rate: 98.


TUESDAY - JULY 16, 2024 - THE POWER OF 4 - Flash Card Plyo

Nothing exceptional, but I did pretty good. I'm limited in my mobility, especially jumping straight up, but I did my best.

Start Time: 7:35 pm; Workout Time: 43 minutes; Calories Burned: 219; Avg Heart Rate: 95.


WEDNESDAY - JULY 17, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

A good workout. Short but efficient. I used the same weights as I had been, except for the Drag Curls, where I increased the weights from 15's to 20's. 12 reps on most moves.

Start Time: 7:05 pm; Workout Time: 40 minutes; Calories Burned: 298; Avg Heart Rate: 117.


THURSDAY - JULY 18, 2024 - THE POWER OF 4 - Don't Skip Yoga

The vinyasas were getting really old after about 20 minutes. This was one of those times where I was a bit frustrated with Tony and his seeming belief that yoga is all vinyasas with a few stretches thrown in at the end. I got through it.

Start Time: 8:00 pm; Workout Time: 67 minutes; Calories Burned: 399; Avg Heart Rate: 103.


FRIDAY - JULY 19, 2024 - THE POWER OF 4 - Primal Flow

I just sucked it up and did it one move at a time. It wasn't pretty, but my body doesn't move in those ways. I didn't dog it.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 325; Avg Heart Rate: 102.


SATURDAY - JULY 20, 2024 - THE POWER OF 4 - Attack and Defend

This is probably my favorite of the two martial arts or other cardio workouts. It went well. Got me a bit winded, but not so much that I felt I needed to take an extended break. I enjoyed it. Always enjoy Pain in the Alice.

Start Time: 6:25 pm; Workout Time: 49 minutes; Calories Burned: 300; Avg Heart Rate: 101.


SUNDAY - JULY 21, 2024 - THE POWER OF 4 - The Power of Core

I've gone from not liking this workout to hating it. My lack of mobility hampers me on a lot of the moves and the two plank moves where you are tapping your shoulders are ridiculously long at 20 reps. I usually only get in 10 to 12.

Start Time: 8:55 pm; Workout Time: 23 minutes; Calories Burned: 119; Avg Heart Rate: 100.


SUNDAY WEIGH IN

Weight: 165.4 (+2.2 lbs)
Body Fat: 15.1% (-0.2%)


THOUGHTS FOR THE WEEK

I'm stll going at it pretty good. The workouts this week were tough, but I hung in there.

WEEK OF 07/08/2024 - THE POWER OF 4 - ROUND 5 - WEEK 6

MONDAY - JULY 8, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I did my usual rotation and variations, and reps. It works out well. Pushups: 1) Stands (32 reps); Balls (24 reps); Decline on upside down Bosu Ball (16 reps, but I can't go too deep on them). Pullups: 1) Pullup Assist (8 reps); 2) Seated Weighted Back Rows (12 reps, 30 lb weights); 3) Band Pulldowns (16 reps).

Start Time: 7:10 pm; Workout Time: 57 minutes; Calories Burned: 359; Avg Heart Rate: 107.


TUESDAY - JULY 9, 2024 - THE POWER OF 4 - Plyo 30/15

Pretty good. I was actually looking forward to this one a bit. It's short, and not really too tough, except for a few moves. The Frog Hops near the end are probably the toughest, but I did them earlier in the workout to get them out of the way. I also modified the Mountain Squats.

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 272; Avg Heart Rate: 105.


WEDNESDAY - JULY 10, 2024 - THE POWER OF 4 - Arms and Abs

I increased my weights and/or reps on a few moves, but most were what I usually do. I felt good about what I did. 

Start Time: 8:05 pm; Workout Time: 42 minutes; Calories Burned: 261; Avg Heart Rate: 109.


THURSDAY - JULY 11, 2024 - THE POWER OF 4 - Power and Strength Yoga

Not great, but not bad, either. The "ladder" can get a bit redundant, but I got through it. My balance may have been a bit better than usual, but nothing to write home about.

Start Time: 8:20 pm; Workout Time: 66 minutes; Calories Burned: 325; Avg Heart Rate: 98.


FRIDAY - JULY 12, 2024 - THE POWER OF 4 - Head To Toe

Last time I dreaded doing this workout because it had been a rough day. Not so much this time. Felt good.

Start Time: 8:25 pm; Workout Time: 56 minutes; Calories Burned: 302; Avg Heart Rate: 101.


SATURDAY - JULY 13, 2024 - THE POWER OF 4 - Kicking and Punching

I have neuropathy in my feet that really came to the forefront in April 2021. I can't feel the bottom of my feet and I compare that feeling to wearing 5 pairs of thick Christmas socks on my feet. I generally can't balance very well, if at all, and can't move them too quickly. However, I've had a few people tell me lately that I seem to be getting around better, and I'm thinking the martial arts workouts are helping with that. The first few times I did the martial arts workouts after being diagnosed I couldn't keep my balance at all. Continuing to do them has helped a lot. It's not a cure, but it seems to be slowing down the degeneration process. Maybe too much info here, but it's important to look at positives and little accomplishments.

Start Time: 6:55 pm; Workout Time: 69 minutes; Calories Burned: 435; Avg Heart Rate: 103.


SUNDAY - JULY 14, 2024 - THE POWER OF 4 - Body Scan Meditation

The first time I did this a few years ago, it was magical. I haven't been able to totally recreate that feeling, but I keep trying, and it's still relaxing. Too much mind chatter, even though I try to eliminate it.

Start Time: 6:20 pm; Workout Time: 24 minutes; Calories Burned: 33; Avg Heart Rate: 78.

SUNDAY WEIGH IN

Weight: 163.2 (-2,4 lbs)
Body Fat: 15.3% (-0.2%)


THOUGHTS FOR THE WEEK

Overall, the workouts went well. As I've said before a few times, I'm working hard and am feeling and seeing some results I haven't felt in a while.

WEEK OF 07/01/2024 - THE POWER OF 4 - ROUND 5 - WEEK 5

MONDAY - JULY 1, 2024 - THE POWER OF 4 - Push

I was feeling a bit weak going into it, but there was a few times I pushed myself to get a few more reps in than last time. Despite that, for some reason I just didn't feel like it was a good workout. It felt disjointed.

Start Time: 7:55 pm; Workout Time: 47 minutes; Calories Burned: 420; Avg Heart Rate: 124.


TUESDAY - JULY 2, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

This has never been one of my favorites, but it's been growing on me a bit lately. However, today it just wasn't clicking for me. I have problems jumping or moving my feet quickly and there is a lot of that here, so that doesn't help. Even Tony was getting annoying, which he usually doesn't for me. 

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 324; Avg Heart Rate: 99. 


WEDNESDAY - JULY 3, 2024 - THE POWER OF 4 - Who's Got Your Back

A solid workout. I upped my weight on most of the weighted back moves from 30's to 35's with no real problems. 12 reps on those. I used 15's on the upper back / shoulder moves, again at 12 reps, and I did band pulldowns instead of pullups. 16 reps. 

Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 332; Avg Heart Rate: 106.


THURSDAY - JULY 4, 2024 - THE POWER OF 4 - Morning Yoga

I needed something easier today, and this fit the bill.

Start Time: 8:10 pm; Workout Time: 37 minutes; Calories Burned: 129 Avg Heart Rate: 92.


FRIDAY - JULY 5, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

I'm starting to not like this one simply because I think it's excessively long and really doesn't have to be.

Start Time: 7:45 pm; Workout Time: 71 minutes; Calories Burned: 433; Avg Heart Rate: 104.


SATURDAY - JULY 6, 2024 - THE POWER OF 4 - Flash Cardio

I was sucking wind on this one, almost to the point of making myself sick. I almost took a couple of unplanned  breaks, which would have been the smart thing to do, but I didn't. Dumb.

Start Time: 8:00 pm; Workout Time: 48 minutes; Calories Burned: 292; Avg Heart Rate: 104.


SUNDAY - JULY 7, 2024 - THE POWER OF 4 - Crunch Town

Not a great workout. I was watching something on TV and played the workout on my tablet. I was going a bit faster than they were, just to get it done faster, but actually did some moves wrong, based on their description. Better than nothing, though,

Start Time: 8:45 pm; Workout Time: 21 minutes; Calories Burned: 86; Avg Heart Rate: 90.


SUNDAY WEIGH IN

Weight: 165.4 (-1.0 lb)

Body Fat: 15.5% (+0.1%)


THOUGHTS FOR THE WEEK

I'm still working hard at these routines. I'm really not mailing any of them in, and I am seeing and feeling some results.

WEEK OF 06/24/2024 - THE POWER OF 4 - ROUND 5 - WEEK 4

MONDAY, JUNE 24, 2024 - THE POWER OF 4 - Triple Trouble Challenge

This is the start of the second three week cycle. This one might be the toughest and one of the longest of all the workouts, but it might be my favorite. I did 30 pushups on each set, and 20 Band Pulldowns, making sure I engaged the back on each one. That's 360 pushups and 240 band pulldowns. It went well. I'm proud of myself. I don't know why the calorie burn and hear rate numbers were so low, because I was working hard.

Start Time: 7:20 pm; Workout Time: 70 minutes: Calories Burned: 268; Avg Heart Rate: 93. 


TUESDAY, JUNE 25, 2024 - THE POWER OF 4 - Flash Card Plyo

I had to cut the lawn for an hour when I got home from work, then did this one a few hours later. I don't think I was too tired. The workout seemed to go well, and I actually felt a bit energized. I even did the burpees.

Start Time: 9:05 pm; Workout Time: 43 minutes: Calories Burned: 317; Avg Heart Rate: 111.


WEDNESDAY, JUNE 26, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I used the same weights I'd used the last few times. 12 reps on most moves. It's a good workout.

Start Time: 9:30 pm; Workout Time: 40 minutes: Calories Burned: 270; Avg Heart Rate: 109.


THURSDAY, JUNE 27, 2024 - THE POWER OF 4 - Don't Skip Yoga

Not bad. Not great. Sort of down the middle. I'll always struggle with my balance, and some moves I didn't hold as long as they did. I also did the "Meathead" section faster than they did. It's a long workout, but I got through it.

Start Time: 8:40 pm; Workout Time: 67 minutes: Calories Burned: 331; Avg Heart Rate: 99.


FRIDAY, JUNE 28, 2024 - THE POWER OF 4 - Primal Flow

I don't like this one, but I did it to the best of my abilities, which isn't pretty, as I'm limited on my mobility. It certainly gassed me.

Start Time: 5:00 pm; Workout Time: 55 minutes: Calories Burned: 3731; Avg Heart Rate: 106.


SATURDAY, JUNE 29, 2024 - THE POWER OF 4 - Attack an Defend

Business as usual. I got it done. Nothing much to say.

Start Time: 7:10 pm; Workout Time: 49 minutes: Calories Burned: 300; Avg Heart Rate: 102.


SUNDAY, JUNE 30, 2024 - THE POWER OF 4 - The Power of Core

Another one I don't like, as there are several moves I can't do with the speed or range of motion they do. I muddled through it.

Start Time: 8:35 pm; Workout Time: 23 minutes: Calories Burned: 105; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 166.4 (+.0 lbs)
Body Fat: 15.4% (+0.1%)


THOUGHTS FOR THE WEEK

These are some of the toughest workouts in the program, but I got through them. However, I am a bit tired, and a bit sore. I guess that means they are working.

WEEK OF 06/17/2024 - THE POWER OF 4 - ROUND 5 - WEEK 3

MONDAY - JUNE 17, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Rotation - Pushups: 1) Stands (32 reps), 2) Med Balls (24 reps); 3) Upside Down Bosu Ball (16 reps); Pullups: 1) Pullup Assist (8 reps), 2) Seated Weighted Rows (30 lbs, 12 reps), 3) Band Pulldowns (16 reps). I did pretty good. I normally do Decline Pushups on the Bosu moves. Today there were no declines. Didn't go too low on the Med Ball pushups.

Start Time: 7:40 pm; Workout Time: 57 minutes; Calories Burned: 332; Avg Heart Rate: 105.


TUESDAY - JUNE 18, 2024 - THE POWER OF 4 - Plyo 30/15

I did OK. There isn't anything really tough until the last five moves, where you are up and down a bit. I handled those as best as I could, modifying the Mountain Squats.

Start Time: 8:00 pm; Workout Time: 42 minutes; Calories Burned: 251; Avg Heart Rate: 103.


WEDNESDAY - JUNE 19, 2024 - THE POWER OF 4 - Arms and Abs 

I think I used the same weights as I had last year. Nothing too exciting, but steady, and it was a decent workout. 

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 246; Avg Heart Rate: 103.


THURSDAY - JUNE 20, 2024 - THE POWER OF 4 - Power and Strength Yoga

I really wasn't looking forward to this one because I know it's long and tedious, with a lot of vinyasas, which I struggle with. I took a bit of a surprise nap when I got home. I was feeling a bit refreshed when I woke up, and just decided to get it done and enjoy it as much as I could. That's what I did. It wasn't perfect, but my attitude was good. On another note, as with Don't Skip Yoga where I mentioned Ann Marie looked a lot cuter on the big TV, I want to note the same with Christina on this one. Makes both workouts better.
 
Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 335; Avg Heart Rate: 99.


FRIDAY - JUNE 21, 2024 - THE POWER OF 4 - Head To Toe

Strange day. I played golf this morning in extremely high temperatures. I was drained when I got home and remained so through most of the day. I woke up from a long nap in the late evening and knew there was no way I was going to be able to get a workout in. I went back to the adage of "Listen To Your Body", but in the back on my mind I kept hearing a little voice saying it's an excuse and that I don't miss workouts. So, at 10:30 at night, I got it started. It wasn't great, and I don't like this workout to begin with, but I got it done. I got the what is supposed to be the last move, the 10 burpees, done during the warmup, so I could get them out of the way. Am I happy I got it done? Not really.  
 
Start Time: 10:40 pm; Workout Time: 56 minutes; Calories Burned: 325; Avg Heart Rate: 102.

SATURDAY - JUNE 22, 2024 - THE POWER OF 4 - Kicking and Punching

Long, long workout. There was several times I had to sit down for a few seconds between moves. I didn't do any Sprawls (Burpees). I did the move, then did a front kick instead of the sprawl. Overall, it went OK. I didn't cheat myself. 
 
Start Time: 6:45 pm; Workout Time: 69 minutes; Calories Burned: 444; Avg Heart Rate: 105.

SUNDAY - JUNE 23, 2024 - THE POWER OF 4 - Bod Scan Meditation

Relaxing. My mind wandered a bit, so it wasn't total bliss, but it was a good day off from the weights and cardio,
 
Start Time: 8:05 pm; Workout Time: 24 minutes; Calories Burned: 36; Avg Heart Rate: 74.


SUNDAY WEIGH IN

Weight: 165.6 (no change)
Body Fat: 15'3% (no change)


THOUGHTS FOR THE WEEK

It's good that the weight and body fat stayed level. The workouts went well. I've done the entire three week cycle, and I feel good. I didn't dog any of the workouts.

WEEK OF 06/10/2024 - THE POWER OF 4 - ROUND 5 - WEEK 2

MONDAY, JUNE 10, 2024 - THE POWER OF 4 - Push 

In the past I have always done the Squat, Curl, Corkscrew, Press move during the warmup. It's the toughest move in the workout, and i want to get it out of the way while I'm fresh. I grabbed the 25's, started it, and realized they felt a bit heavy. I got in the 12 reps. When done, I looked at my numbers from the past and realized I'd always used 20's. So this motivated me to increase my reps over what I had done in the past. It worked out OK, and was a good way to start the week.

Start Time: 7:00 pm; Workout Time: 42 minutes; Calories Burned: 350; Avg Heart Rate: 116.


TUESDAY, JUNE 11, 2024 - THE POWER OF 4 - Heart, Lungs, Legs 

I used to really hate this one. Now, it's not so bad. I just modify when I have to. I got the Gorilla Crawls out of the way during the warmup because those are tough to do mid-way through the workout.

Start Time: 7:50 pm; Workout Time: 58 minutes; Calories Burned: 306; Avg Heart Rate: 97.


WEDNESDAY, JUNE 12, 2024 - THE POWER OF 4 - Who's Got Your Back

I went a lot faster than they did and finished about 6 moves ahead of them. However, I wasn't doing pullups. I was doing Band Pulldowns, getting in 16 on each of those sets. On the weighted moves. I mostly used 30's on the heavier ones, and 15's on the upper back / shoulder moves. All went Ok. Last time I did this I used 35's on the heavier moves, but didn't think I could handle them today because I hadn't been at it in a while. Turns out I might have been able to.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 343; Avg Heart Rate: 108.


THURSDAY, JUNE 13, 2024 - THE POWER OF 4 - Morning Yoga

Probably my favorite yoga routine. Quick, relaxing, and to the point. Minimum amount of vinyasas, which Tony usually beats to death in his other yoga routines, making them not so relaxing. I was a bit more flexible than usual today and my balance was above my usual also. For some reason, I feel like I've been above average for almost all the workouts over the last week and a half. It's been noticeable to me, at least..

Start Time: 9:50 pm; Workout Time: 37 minutes; Calories Burned: 116; Avg Heart Rate: 90.

FRIDAY, JUNE 14, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I always thought this workout was excessively long and should have been restructured somehow to reduce the time a bit. Today, that came to reality. I was pretty much worn after the first round, but I don't quit early or take Stop Options as a rule. After completing the second set of the Lincoln Squats, my legs pretty much collapsed and I went down to my knees, skinning them on the carpet. Not a good thing. I did use 15 lb weights on almost all of the moves, and I did finish out the workout.

Start Time: 8:15 pm; Workout Time: 72 minutes; Calories Burned: 436; Avg Heart Rate: 104.


SATURDAY, JUNE 15, 2024 - THE POWER OF 4 - Flash Cardio

I can't go full blast on a lot of these moves, but I did OK.

Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 280; Avg Heart Rate: 99.

SUNDAY, JUNE 16, 2024 - THE POWER OF 4 - Crunch Town

I like this one much better than Power of Core. I have a problem crunching up, as it hirts my lower back, so I modified a bit when necessary.

Start Time: 9:00 pm; Workout Time: 21 minutes; Calories Burned: 79; Avg Heart Rate: 87.


SUNDAY WEIGN IN

Weight: 165.6 (-1.8 lbs)
Body Fat: 15.3% (-0.4%)


THOUGHTS FOR THE WEEK

I'm feeling good about how things are going. I'm feeling a bit stronger and toned.