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 Robin

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.

FRIDAY - October 24, 2025 - THE POWER OF 4 - Head To Toe

Not my favorite, but nothing is really hard. I went at it pretty good.

Start Time: 8:20 pm; Workout Time: 56 minutes; Calories Burned: 350; Avg Heart Rate: 107 .

SATURDAY - October 25, 2025 - THE POWER OF 4 - Kicking and Punching

It went all right. I always say this thing is long, because that is what stands out.

Start Time: 4:00 pm; Workout Time: 69 minutes; Calories Burned: 413; Avg Heart Rate: 104. 

SUNDAY - October 26, 2025 - THE POWER OF 4 - Body Scan Meditation

Not as relaxing as I want it to be. The first time I ever did this routine a few years ago I felt really good. I haven't been able to recreate that feeling, as my mind has a tendency to race. 

Start Time: 9:15 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 77.

SUNDAY WEIGH IN

Weight: 168.0 (-1,9 lbs)
Body Fat: 15.7 (-0.4%)


THOUGHTS FOR THE WEEK

I liked the weight drop. Felt good on most of the workouts