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.
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