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.