WEEK OF OCTOBER 20, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 3

MONDAY - October 20, 2025 - THE POWER OF 4 - Chest and Back Round 

My rotation on Chest was: Standard Pushups (32 reps), Pushups on Medicine Balls (24 reps), Chest Presses (30 lb dumbbells, 12 reps): Back was: Band Pulldowns (16 reps), Weighted Seated Rows (12 reps with 30 lb dumbbells), Pullups (with pullup assist, 8 reps). All went OK. I'm liking the Chest Presses instead of the decline pushups on an upside down Bosu Ball that I used to do. It's just a nice change to do something a bit different.  

Start Time: 6:15 pm; Workout Time: 57 minutes; Calories Burned: 349; Avg Heart Rate: 110. 

TUESDAY - October 21, 2025 - THE POWER OF 4 - Plyo 30/15

Cardio/Plyo routines are tough for me because of my balance, lack of range of motion, and my inability to move quickly, but I tried a little harder today and it felt a bit better mentally. 

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 227; Avg Heart Rate: 99 .

WEDNESDAY - October 22, 2025 - THE POWER OF 4 - Arms and Abs

I did OK. I pretty much used the same weights I had in the past. I used 30's on the Bicep Curls, which I do instead of the bent over Heavy Curls. I don't like putting myself in that position. 

Start Time: 6:15 pm; Workout Time: 42 minutes; Calories Burned: 281; Avg Heart Rate: 113. 

THURSDAY - October 23, 2025 - THE POWER OF 4 - Power and Strength Yoga

Ugh! One vinyasa after another as is the usual with Tony's Yoga workouts. Somedays I can force my way through. Today wasn't one of those days as I sat through a few moves in the "ladder" section, just to keep my mental synapses in check. I still fail to see the relaxation in that many vinyasas.

Start Time: 7:40 pm; Workout Time: 66 minutes; Calories Burned: 276; Avg Heart Rate: 96.

WEEK OF OCTOBER 13, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 2

MONDAY - October 13, 2025 - THE POWER OF 4 - Push

A pretty good effort. Nothing outstanding, but it was a solid effort sll the way around. I tried getting in minimum 16 pushups on all variations and minimum 12 reps in on the shoulders a triceps. In several instances I did more.

Start Time: 5:10 pm; Workout Time: 47 minutes; Calories Burned: 325; Avg Heart Rate: 115. 

TUESDAY - October 14, 2025 - THE POWER OF 4 - Heart, Lungs, Legs

Not one of my favorites. I can't do everything "powered up" which is part of the problem, but that's the problem on most of the cardio / plyo workouts. The other issue is that I think it's boring. 

Start Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: ; Avg Heart Rate: . 

WEEK OF OCTOBER 6, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 1

Starting Weight: 166.6
Starting Body Fat: 15.1%

MONDAY - October 6, 2025 - THE POWER OF 4 - Triple Trouble Challenge

Six weeks off, which is a bit long for me, but I needed it. I was starting to feel the non activity though, so I needed to get back into it. This is probably one of the toughest routines in the program, but it's one of my favorites. I do Band Pulldowns instead of Pullups, so it makes it a lot easier, but I've found the Pulldowns are effective for me. I did 30 pushups on each set and 20 band pulldowns. It felt a bit good to get back into things.

Start Time: 6:20 pm; Workout Time: 70 minutes; Calories Burned: 354; Avg Heart Rate: 103.

TUESDAY - October 7, 2025 - THE POWER OF 4 - Flash Card Cardio

Cardio is not my thing anymore, as I have problems balancing. I can't go full speed. I did what I could and was OK with that.

Start Time: 6:35 pm; Workout Time: 42 minutes; Calories Burned: 290; Avg Heart Rate: 112.

WEDNESDAY - October 8, 2025 - THE POWER OF 4 - Shoulders and Arms Recharge

I generally like working with weights but think I might have pushed myself a bit too much today. It's a relatively fast workout, without too much downtime, but I went even faster than they did. Don't know what I was trying to prove, but I didn't feel too good afterwards.

Start Time: 6:55 pm; Workout Time: 40 minutes; Calories Burned: 289; Avg Heart Rate: 122.

THURSDAY - October 9, 2025 - THE POWER OF 4 - Don't Skip Yoga

Too long. I did the moves, but it was getting to me, especially all the vinyasas, which I think are overdone. It takes what it supposed to be relaxing and turns it into something that isn't relaxing. I tried using some compression socks I bought hoping the wouldn't twist, but they did around the foot. They were long enough and tight enough higher up the leg so there was no danger of them slipping off, but it was still a bit disappointing in my search for some good yoga footwear.

Start Time: 5:15 pm; Workout Time: 70 minutes; Calories Burned: 354; Avg Heart Rate: 103.

FRIDAY - October 10, 2025 - THE POWER OF 4 - Primal Flow

My least favorite workout in Power of 4. My body just doesn't move that way, so it's frustrating. I just took it one move at a time and shut off the negativity.

Start Time: 7:05 pm; Workout Time: 55 minutes; Calories Burned: 408; Avg Heart Rate: 118.

SATURDAY - October 11, 2025 - THE POWER OF 4 - Attack and Defend

I like this one because it's shorter than Kicking and Punching, but it still seemed a bit long today. However, I got it done.

Start Time: 5:55 pm; Workout Time: 49 minutes; Calories Burned: 326; Avg Heart Rate: 111.

SUNDAY - October 12, 2025 - THE POWER OF 4 - Crunch Town

I think I was actually supposed to do Power of Core today but I didn't look at the schedule. I like this one better anyways. I'll do the other one next week. The workout went OK. I was feeling it as we were going through it.

Start Time: 8:35 pm; Workout Time: 21 minutes; Calories Burned: 96; Avg Heart Rate: 97.


SUNDAY WEIGH IN

Weight: 168.8 (+2.2 lbs)
Body Fat: 15.8%

A bit of a bounce back as to where I was two weeks ago. That happens when the week in between seems to be out of whack.


THOUGHTS FOR THE WEEK

It went OK for my first week back. Truthfully, I don't like this program as much as some others because of a few individual workout but it is comprehensive, and if I give it my best, I'll be OK.