WEEK OF 03/25/2024 - POWERSYNC60/MOTOWN EXPRESS - WEEK 9

MONDAY - MARCH 25, 2024 - MOTOWN EXPRESS - Power City 

The way I modify this workout turns it into a pretty tough check and back routine. I replace the Mobata sections with two extra rounds of pushups and pullups, giving me six rounds total. I did 60 pushups on each round for total of 360. On the first two rounds of pullups, I did 24 with the pullup assist, for a total of 48, and on the last four rounds I did 60 band pulldowns for a total of 240. I wasn't dogging anything, either. I was getting tired, and my shoulders are a bit sore about 30 minutes after i finished. Good job!

Start Time: 7:40 pm; Workout Time: 47 minutes; Calories Burned: 300; Avg Heart Rate: 109.


TUESDAY - MARCH 26, 2024 - MOTOWN EXPRESS - Mobata 

This went pretty good. The only move I really don't like is the Frog Burpees, so I did the five sets of those during the warmup, to get them out of the way. After that I could concentrate on going a little harder on the rest of the moves, knowing I didn't have to conserve my energy for those later on. It was also a bit of a mind trick, too.

Start Time: 8:10 pm; Workout Time: 35 minutes; Calories Burned: 259; Avg Heart Rate: 110.


WEDNESDAY - MARCH 27, 2024 - MOTOWN EXPRESS - Uptown

Once again, I repeated the nine shoulder and arm moves, and didn't do mobata. I used 15 lb weights on everything. One good thing was that I fatigued my muscles several times during the workout, which I guess is a good thing.  

Start Time: 7:25 pm; Workout Time: 34 minutes; Calories Burned: 235; Avg Heart Rate: 111.


THURSDAY - MARCH 28, 2024 - MOTOWN EXPRESS - Moga

I was a bit more relaxed than when I did this last time. I just took it slower. I tried breathing in for five counts, while getting into the start of then move, then holding my breath while holding the move for five counts, then exhaling on the stretch for five counts. This worked out, but after a while you get out of breath because you aren't breathing normally.

Start Time: 8:00 pm; Workout Time: 45 minutes; Calories Burned: 138; Avg Heart Rate: 90.


FRIDAY - MARCH 29, 2024 - MOTOWN EXPRESS - Downtown 

This went as usual. I held onto a chair for most of the moves, and substituted side to side Heisman's for the 12-3-9 hops, which I can't do. For some reason, this one tires me more than I think it should.

Start Time: 8:25 pm; Workout Time: 41 minutes; Calories Burned: 250; Avg Heart Rate: 103.


SATURDAY - MARCH 30, 2024 - MOTOWN EXPRESS - Midtown

Again, this went OK. Nothing special. The Mobata moves went OK too,

Start Time: 12:00 pm; Workout Time: 36 minutes; Calories Burned: 216; Avg Heart Rate: 103.


SUNDAY - MARCH 31, 2024 - Rest


SUNDAY WEIGH IN

Weight: 168.4 (-2.2 lbs)
Body Fat: 15.7% (-0.1%)

Numbers may be a bit misleading, as I'd weighed myself later in the day, after I'd eaten, which I normally don't do.


THOUGHTS FOR THE WEEK

The workouts went OK, maybe a bit above average, but I'm mentally exhausted with other things, and am not very motivated to do the workouts. I'm doing them more so I don't miss a day, than for their benefits. It's been said. "at least you showed up", but that shouldn't be everyday. I'm still concerned with the weight gain and Body Fat% increase.

WEEK OF 03/18/2024 - POWERSYNC60/MOTOWN EXPRESS - WEEK 8

MONDAY - MARCH 18, 2024 - POWERSYNC60 - Strength One

I was thinking of taking the week off because I'm mentally exhausted. This is affecting me physically a bit, also. I got home a bit later than usual from work, then jumped right into the workout. It went as usual, with the same modifications Overall, it was a decent workout.

Start Time: 6:30 pm; Workout Time: 35 minutes; Calories Burned: 230; Avg Heart Rate: 110.


TUESDAY - MARCH 19, 2024 - POWERSYNC60 - Butt and Gut

Better than usual, but not by much. There is only so much you can do with this one. Maybe my attitude was a bit better. I realized there are really only two moves I really dislike (Inch Worm and Donkey Kicks), and they are over early in the rotation, in fact, back to back.

Start Time: 7:45 pm; Workout Time: 44 minutes; Calories Burned: 208; Avg Heart Rate: 96.


WEDNESDAY - MARCH 20, 2024 - POWERSYNC60 - Strength Two

As usual. I think I might have increased my weight a bit on the last bicep move, but I'm not sure. It went OK.

Start Time: 6:40 pm; Workout Time: 41 minutes; Calories Burned: 221; Avg Heart Rate: 101.


THURSDAY - MARCH 21, 2024 - POWERSYNC60 - Go With The Flow

I tried doing it in heavy socks without shoes. It worked a bit, but my socks always twist, or start to pull off when I'm doing downward dog. I'm constantly adjusting them. I also started off with a bulky sweatshirt, but took that off about a third of the way in, and finished shirtless. That actually felt good. Don't think I've done that since my P90X days.

Start Time: 8:25 pm; Workout Time: 58 minutes; Calories Burned: 256; Avg Heart Rate: 96.


FRIDAY - MARCH 22, 2024 - POWERSYNC60 - Hiit Me Up

Strange day. Very, very cold outside, then started snowing later, and it affected me a lot for some reason. I crashed on the couch with a blanket when I got home and took several consecutive naps. Upset stomach too. I don't like this workout and kept putting it off with my not feeling well. I finally got to it around 10pm and really half assed it. I would normally say "at least I did it", but with my poor effort and attitude, that would have been stretching it.

Start Time: 10:00 pm; Workout Time: 30 minutes; Calories Burned: 202; Avg Heart Rate: 108.


SATURDAY - MARCH 23, 2024 - POWERSYNC60 - Ancient Warrior

My motivation was up a bit today. Not great, but certainly better than the last few days. The workout went well. I still don't like the burpees, but got them done. Heart rate monitor wasn't charged. Forgot.
 
Start Time: 2:00 pm; Workout Time: 53 minutes; Calories Burned: ???; Avg Heart Rate: ???.


SUNDAY - MARCH 24, 2024 - POWERSYNC60 - Mindful Breath

Fantasy baseball draft today, which can be a bit stressful, because I'm running. The workout was relaxing, which was needed.
 
Start Time: 7:30 pm; Workout Time: 29 minutes; Calories Burned: 55; Avg Heart Rate: 77.


SUNDAY WEIGH IN

Weight: 170.6 (+3.0 lbs)
Body Fat: 15.8% (+0.4%)

I forgot to do the weigh in this morning, and instead did it a little after 8pm, after eating some throughout the day. Still not good numbers. I've been going up significantly each week, and now I'm viewing it as a problem to be watched.


THOUGHTS FOR THE WEEK

The weight gain is my thought. The workouts went OK, but except for the two strength workouts, they are really not helping.

WEEK OF 03/11/2024 - POWERSYNC60/MOTOWN EXPRESS - WEEK 7

MONDAY - MARCH 11, 2024 - POWERSYNC60 - Strength One

I was contemplating taking a week off because I'm mentally drained, but my arms were feeling a bit buff, so I decided to continue, because this was a strength workout. I used 40's on the Lawnmowers, and increased to 30's on the other weighted back move, and also the Chest Presses, which I substitute for the Pushup Crunches. It worked out well.

Start Time: 7:00 pm; Workout Time: 35 minutes; Calories Burned: 214; Avg Heart Rate: 103.


TUESDAY - MARCH 12, 2024 - POWERSYNC60 - Base Power

Steady on this one today. I didn't try and got to fast. I went deeper on a few reps here and there. Nothing exceptional, but I did what I was able to.

Start Time: 6:05 pm; Workout Time: 46 minutes; Calories Burned: 263; Avg Heart Rate: 100.


WEDNESDAY - MARCH 13, 2024 - POWERSYNC60 - Strength Two

A pretty good workout. I think I might have increased my weigh on a few moves.

Start Time: 7:15 pm; Workout Time: 41 minutes; Calories Burned: 296; Avg Heart Rate: 116.


THURSDAY - MARCH 14, 2024 - POWERSYNC60 - Go With The Flow

I was feeling OK, but my balance was horrible the Warrior One sequences were really tough and a bit humbling, even though it really wasn't my fault. Just one of those days.

Start Time: 6:15 pm; Workout Time: 58 minutes; Calories Burned: 236; Avg Heart Rate: 95.


FRIDAY - MARCH 15, 2024 - POWERSYNC60 - Everything, Every Muscle, All In One

I actually felt pretty strong today. The burpees weren't as much a chore as they usually are. The rest rest of the moves seemed to go crisper also.

Start Time: 7:50 pm; Workout Time: 45 minutes; Calories Burned: 240; Avg Heart Rate: 98.


SATURDAY - MARCH 16, 2024 - POWERSYNC60 - The Big Sweat

This went OK overall, but some of the moves were getting annoying, especially the ones in plank.

Start Time: 9:00 pm; Workout Time: 36 minutes; Calories Burned: 201; Avg Heart Rate: 97.


SUNDAY - MARCH 17, 2024 - POWERSYNC60 - Long and Strong

Not my most flexible. I just did it, which is the most I can say.

Start Time: 7:05 pm; Workout Time: 38 minutes; Calories Burned: 149; Avg Heart Rate: 94.


SUNDAY WEIGH IN

Weight: 167.6 (+0.8 lbs)
Body Fat: 15.4% (+0.1%)


THOUGHTS FOR THE WEEK

As I think I've said before, I'm not motivated. I'm just going through the motions on a lot of the workouts. I don't know if it's because these are generally lower intensity workouts, or if I'm just tired, mentally and physically/ I can see myself doing some workouts here and there, that are a bit more intense, but not for an extended period of time, like a 90 day program. I'll figure it out. 

WEEK OF 03/04/2024 - POWERSYNC60/MOTOWN EXPRESS - WEEK 6

MONDAY - MARCH 4, 2024 - MOTOWN EXPRESS - Power City

Once again, I did two more sets of the pushups and pullups, and eliminated the cardio. t works better for me, and I actually get tired. Instead of straight pullups, I did them with Pullup Assist (2 sets), and Band Pulldowns (4 sets). Overall, I did 20 pushups, 8 Pullup Assists, and 16 Band Pulldowns I normally got in 3 sets of pushups and 2 to 3 sets of the pullup replacement exercises. Good workout.

Start Time: 7:00 pm; Workout Time: 46 minutes; Calories Burned: 331; Avg Heart Rate: 112.


TUESDAY - MARCH 5, 2024 - MOTOWN EXPRESS - Mobata

The only move I really don't like in this workout are the Frog Burpees, so I got most of them out of the way during the warmup. This allowed me to concentrate and enjoy the rest of the moves more.

Start Time: 7:20 pm; Workout Time: 35 minutes; Calories Burned: 252; Avg Heart Rate: 109.


WEDNESDAY - MARCH 6, 2024 - MOTOWN EXPRESS - Uptown

I repeated all nine shoulder and arm moves, and didn't do Mobata. It went pretty well. The only move that really wears me out are the Platter Presses. I used 15's on all the moves. 

Start Time: 7:05 pm; Workout Time: 33 minutes; Calories Burned: 197; Avg Heart Rate: 104.


THURSDAY - MARCH 7, 2024 - MOTOWN EXPRESS - Moga

Sort of relaxing, and a bit of a relief, but I really wasn't into it.

Start Time: 7:40 pm; Workout Time: 45 minutes; Calories Burned: 110; Avg Heart Rate: 84.


FRIDAY - MARCH 8, 2024 - MOTOWN EXPRESS - Downtown

I did as I normally do. Most moves I'm holding onto a chair for balance, but at least it allows me to get a bit better range of motion.

Start Time: 8:25 pm; Workout Time: 41 minutes; Calories Burned: 289; Avg Heart Rate: 107.


SATURDAY - MARCH 9, 2024 - MOTOWN EXPRESS - Midtown

Again, this went as it usually does. I didn't dog it, but it's tough to push yourself. I did the Mobata moves. They're not tough in this routine, but I still don't like the concept of adding them in to every workout.

Start Time: 5:05 pm; Workout Time: 36 minutes; Calories Burned: 160; Avg Heart Rate: 92.


SUNDAY - MARCH 10, 2024 - Rest


SUNDAY WEIGH IN

Weight: 166.3 (+3,0 lbs)
Body Fat: 15.3% (+0,6%)

Both are bad numbers. Need to keep an eye on what I'm doing


THOUGHTS FOR THE WEEK

I'm starting to get run down mentally, which is affecting how I'm feeling physically. I don't really feel like doing the workouts.