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.