WEEK OF 12/23/2024 - THE POWER OF 4 - ROUND 6 - WEEK 13

MONDAY - DECEMBER 23, 2024 - THE POWER OF 4 - Cardio 24

Start of a "recovery week" to finish the round out. I actually went pretty hard at this one, even though it's really not that hard. I did the Burpees on the first move to get it out of the way early. That got my blood pumping a bit and got me into things more than I normally would have. A good start to the week as far as I'm concerned,

Start Time: 7:40 pm; Workout Time: 26 minutes; Calories Burned: 167; Avg Heart Rate: 106.

TUESDAY - DECEMBER 24, 2024 - THE POWER OF 4 - Pure Stretch

It was a bit cold in the house as I was starting, so I was wearing a baggy sweatshirt and slippers. I decided to try the workout without changing into my workout clothes, so I left those on. It was Ok, but a bit uncomfortable. Stretching went OK.

Start Time: 6:55 pm; Workout Time: 48 minutes; Calories Burned: 212; Avg Heart Rate: 98.

WEDNESDAY - DECEMBER 25, 2024 - THE POWER OF 4 - Cardio 24

Pretty much a repeat of Monday's workout, effort wise. I felt good about it. I like this routine. It's not too tough, but you can work up a sweat if you really push yourself. Sean and Christina are two of my favorite cast members. Christina cracks me up trying to convince herself to "power down". The captions are also a good tough here too.

Start Time: 8:00 pm; Workout Time: 26 minutes; Calories Burned: 168; Avg Heart Rate: 107.

THURSDAY - DECEMBER 26, 2024 - THE POWER OF 4 - Pure Stretch

Went back to the regular workout clothes and shoes. It just felt better. The stretch went good, but still a bit tighter than the old days on a few things, like the twists and wide legged stretches.

Start Time: 6:50 pm; Workout Time: 48 minutes; Calories Burned: 176; Avg Heart Rate: 96.

FRIDAY - DECEMBER 27, 2024 - THE POWER OF 4 - Cardio 24

Good workout. It's quick. In and out, and you get out of it what you put into it. Today was a bit above average..

Start Time: 7:25 pm; Workout Time: 26 minutes; Calories Burned: 175; Avg Heart Rate: 110.

SATURDAY - DECEMBER 28, 2024 - THE POWER OF 4 - Pure Stretch

Last workout of the round. I wasn't feeling well going into it, but I got through it OK. I just got some Xero Shoes "slippers" which I used, and they worked OK in the downward dogs, which leads me to believe I might be able to use them for yoga possibly. I'm still not as stretchy as I'd like, but it's something to work on.

Start Time: 6:40 pm; Workout Time: 48 minutes; Calories Burned: 239; Avg Heart Rate: 101.


SUNDAY - DECEMBER 29, 2024 - THE POWER OF 4 - Rest


SUNDAY WEIGH IN

Weight: 169.4 (-2.4 lbs)
Body Fat: 15.9% (-0.2%)


THOUGHTS FOR THE WEEK

I like how I'd set up the final "recovery week" with these two workouts. It worked out very, very well. Cardio 24 is sneaky effective and Pure Stretch is just what it is, but needed after 12 weeks of beating up your body. The weight loss was a bonus. I honestly never know what the plus or minus is going to be each week. All I can do is eat better. The scale numbers are there, but not the final determination of how I feel.


WEIGH IN FOR THE ROUND

Weight: +2.2 lbs
Body Fat: no change


THOUGHTS FOR THE ROUND

I feel good about it. I started it with only a two week rest after the previous round. I usually go a few weeks more than that for mental reasons and to let my body rest a bit, but I wanted to finish the round before the new year, and I did that  On most of the strength workout days I really pushed myself. I can feel like my arms seem a bit bigger and my back seems a bit thicker. Both are those are notable feelings. Whether they are or not is moot. I worked hard. The cardio and plyo days are a bit different because of the situation with my feet (neuropathy) and my lack of balance. Most times I just do what I can do. It's tough to try and improve things because of the way it is, but there were days when I tried. I still need to work on my nutrition. That is something I can control., and really didn't concentrate on it enough. Obviously, it's very important. Overall, I was very, very happy with the round.

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.

WEDNESDAY - DECEMBER 18, 2024 - THE POWER OF 4 - Arms and Abs

Pretty much the same weights and reps than I had been doing, but I did increase the weights on the Overhead Tricep Extensions from 20's to 25's. What I'm doing in this workout seems to be working. 

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 247; Avg Heart Rate: 107.

THURSDAY - DECEMBER 19, 2024 - THE POWER OF 4 - Power and Strength Yoga

I unconsciously tried to slow things down a bit so I wouldn't become too frustrated. It worked a little. One thing I did try to consciously do was to put my weight on the outside edge of my feet, which stopped my knees from caving in. It was tough to consistently do, but it's a start.

Start Time: 8:25 pm; Workout Time: 66 minutes; Calories Burned: 299; Avg Heart Rate: 99.

FRIDAY - DECEMBER 20, 2024 - THE POWER OF 4 - Head To Toe

I used to really hate this workout, but I'm realizing there are only about three moves that I absolutely don't like. One of them is the last move, which are the Bear Crawls to Burpees, and I get them out of the way in the warmups. The other is the Clock Pushups, and maybe the Two Dog Pushups. Other than that, I really don't mind the moves.

Start Time: 7:55 pm; Workout Time: 56 minutes; Calories Burned: 334; Avg Heart Rate: 107.

SATURDAY - DECEMBER 21, 2024 - THE POWER OF 4 - Kickin' and Punchin'

I did OK overall. I didn't lose my balance too many times. Intensity was average. This was the last of the main workouts for the round. All that's left is meditation tomorrow, then light cardio and stretching next week to finish things up.

Start Time: 6:30 pm; Workout Time: 69 minutes; Calories Burned: 439; Avg Heart Rate: 107.

SUNDAY - DECEMBER 22, 2024 - THE POWER OF 4 - Body Scan Meditation

Relaxing, but my mind still wanders more than I want it to.

Start Time: 7:55 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 87.



SUNDAY WEIGH IN

Weight: 171.8 (-0.4 lbs)
Body Fat: 16.1% (-0,2%)



THOUGHTS FOR THE WEEK

Last week of the regular workouts. I heard Tony say for the thousandth time that Power of 4 is Food, Fitness, Supplementation, and Mindfulness. I've been neglecting some of those things. Time to take it seriously on the Food.

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.