WEEK OF NOVEMBER 24, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 8

MONDAY - NOVEMBER 24, 2025 - THE POWER OF 4 - Push

One of my better efforts. I increase my reps and/or weight on a number of the moves. I could feel it when I was done, and it felt like I accomplished something.

Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 286; Avg Heart Rate: 111.  

TUESDAY - NOVEMBER 25, 2025 - THE POWER OF 4 - Heart, Lungs, and Legs

With cardio or plyo routines it's hard for me to go full blast because to my feet, but I did what I could. My attitude was good, so that's a plus.

Start Time: 7:15 pm; Workout Time: 58 minutes; Calories Burned: 240; Avg Heart Rate: 91.

WEEK OF NOVEMBER 17, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 7

MONDAY - NOVEMBER 17, 2025 - THE POWER OF 4 - Triple Trouble Challenge

I know the moves and don't like a lot of down time during a workout, so I usually go a bit faster than they do on the video. I finished about 25 minutes before they did. I feel like I got a decent workout in. 32 Pushups on each set, and 20 Band Pulldowns, which I do because I can't do Pullups any more.

Start Time: 5:55 pm; Workout Time: 70 minutes; Calories Burned: 289; Avg Heart Rate: 98. 

TUESDAY - NOVEMBER 18 - THE POWER OF 4 - Flash Card Plyo

I can't go full blast on this one because my balance sucks. That's just the way it is and I have to deal with it. If I did try to go full blast I would only be able to do one or two reps in a row, then I would lose my balance, and I'd miss the next ten reps trying to recover. So I just do what I can do, and hope I can get better somehow.

Start Time: 7:05 pm; Workout Time: 43 minutes; Calories Burned: 201; Avg Heart Rate: 96.

WEDNESDAY - NOVEMBER 19 - THE POWER OF 4 - Shoulders and Arms Recharge

Very good workout. I read my post from the last time I did this workout, three weeks ago. I'd noted I hadn't increased my weights for a while because I was afraid of hurting myself. I also noted from last week that I was just kind of maintaining myself and not getting too much out of the round. With all that in mind I increased my weight on a lot of the moves. On the Military Shoulder Presses and Bicep Curls I increased from 25's to 30's. On the Arnold/Swimmer Presses, 21's, and Arc Rows,I went from 20's to 25's on the send set. I went from 15's to 20's on some of the Tricep Kickbacks. On some of the other moves, like the Hammer Curls, I didn't increase the weight, but I went slower and under more control. I feel good afterwards, like I really did accomplish something.

Start Time: 5:55 pm; Workout Time: 40 minutes; Calories Burned: 250; Avg Heart Rate: 112.

THURSDAY - NOVEMBER 20 - THE POWER OF 4 - Don't Skip Yoga

Not sure what to say without repeating myself, so I'm going to repeat myself. Tony's obsession with vinyasa after vinyasa after vinyasa is not relaxing, at least not to me. In fact, often times when doing one of his yoga routines, it just downright pisses me off. I've tried many times to just go with the flow and not let it get to me, but it usually does. Almost all of his yoga routines are like that. Moves may be in a different order, but in the end, it's basically the same thing. I want the "mindfullness" he talks about, and this ain't it. 

Start Time: 6:25 pm; Workout Time: 67 minutes; Calories Burned: 221; Avg Heart Rate: 91.

FRIDAY - NOVEMBER 21 - THE POWER OF 4 - Primal Flow

I went in with an attitude of not hating the workout, but instead just doing what I could, and getting it done, It was certainly better than going in with a bad attitude. It went OK. I modified a few moves instead of frustrating myself trying to do things I can't do.

Start Time: 6:55 pm; Workout Time: 55 minutes; Calories Burned: 327; Avg Heart Rate: 105.

SATURDAY - NOVEMBER 22 - THE POWER OF 4 - Attack and Defend

This is one of my favorites, but sometimes it just seems a bit long for what it is, but not today. I seemed to be concentrating a bit more, and it went fast.

Start Time: 5:35 pm; Workout Time: 49 minutes; Calories Burned: 291; Avg Heart Rate: 104.

SUNDAY - NOVEMBER 23 - THE POWER OF 4 - The Power of Core

Maybe a bit better more intensity than usual on this one, but sometimes it's hard to tell. I didn't seem like I was rushing though it.

Start Time: 8:05 pm; Workout Time: 23 minutes; Calories Burned: 102; Avg Heart Rate: 100.


SUNDAY WEIGH IN

Weight: 172.0 (+1.6 lbs)
Body Fat: 16.4% (+0.4%)

Both are above where I want to be.


THOUGHTS FOR THE WEEK

This was pretty much the midpoint of the round. I think I need to concentrate more and not just go through the motions, which I do sometimes. I did so on most of the workouts this week, especially on Shoulders and Arms. Makes me feel good.

WEEK OF NOVEMBER 10, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 6

MONDAY - NOVEMBER 10, 2025 - THE POWER OF 4 - Chest and Back Round Robin

I used the same rotation I used three weeks ago, including the bench presses (30 lb dumbbells). I thought it was a good workout on my end.

Start Time: 6:55 pm; Workout Time: 57 minutes; Calories Burned: 344; Avg Heart Rate: 111. 

TUESDAY - NOVEMBER 11 - THE POWER OF 4 - Plyo 30/15

My effort was average at best. Some of these cardio routines bore me, but I got it done.

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 245; Avg Heart Rate: 104.

WEDNESDAY - NOVEMBER 12 - THE POWER OF 4 - Arms and Abs

Pretty good workout. I went a bit faster than they did because I was in a groove. I was happy with my effort.

Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 268; Avg Heart Rate: 111. 

THURSDAY - NOVEMBER 13 - THE POWER OF 4 - Power and Strength Yoga

All those vinyasas / sun salutations get really annoying after a while. There's more to yoga than just that.

Start Time: 6:25 pm; Workout Time: 66 minutes; Calories Burned: 270; Avg Heart Rate: 96.

FRIDAY - NOVEMBER 14 - THE POWER OF 4 - Head To Toe

Not too many tough moves. I did the burpee things during the warmup to get it out of the way. I don't do Mountain Squats because I'm afraid I'm going to break a wrist sitting back, so I just did Deep Squats instead. Everything else went OK.

Start Time: 7:30 pm; Workout Time: 56 minutes; Calories Burned: 296; Avg Heart Rate: 102.

SATURDAY - NOVEMBER 15 - THE POWER OF 4 - Kicking and Punching

I was extra tired during the day and took a long unplanned nap before the workout. I woke up groggy and had very little energy. I pushed myself just to get through it, which I managed to do. Little intensity, though.

Start Time: 5:40 pm; Workout Time: 69 minutes; Calories Burned: 408; Avg Heart Rate: 105. 

SUNDAY - NOVEMBER 16 - THE POWER OF 4 - Body Scan Meditation

I was falling asleep for bits and wasn't concentrating on the body parts he was talking about, but it was relaxing.

Start Time: 8:45 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 75.

SUNDAY WEIGH IN

Weight: 170.4 (+2.0 lbs)
Body Fat: 16.2% (+0.5%)



THOUGHTS FOR THE WEEK

I'm halfway through the meat part of the round and have worked out as many weeks as I'd taken off before I started the round, so it proves I can get back into it after a longer than usual layoff. However, I feel like I'm just going through the motions, and not concentrating on my nutrition. Therefore I'm just maintainng, and not accomplishing much. 

WEEK OF NOVEMBER 3, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 5

 MONDAY - NOVEMBER 3, 2025 - THE POWER OF 4 - Push

I lowed down a bit and kept pace with them. Usually I'm a lot faster than the video, just to get it done. It went well. Usual weights.

Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 269; Avg Heart Rate: 105. 

TUESDAY - NOVEMBER 4, 2025 - THE POWER OF 4 - Heart, Lungs, Legs

I'm getting used to this one. I can't say it's my favorite, but I don't hate it like I used to. I got through it OK.

Start Time: 5:25 pm; Workout Time: 58 minutes; Calories Burned: 279; Avg Heart Rate: 97.

WEDNESDAY - NOVEMBER 5, 2025 - Who's Got Your Back?

I like this routine, but today it just felt daunting before I started. I was doing the moves in random order just to get it done and make it feel different. i used the same weights as normal, except on the heavier back moves. I grabbed 30's at the start, then saw I'd used 35's the last few times. I stayed with the 30's. It's OK to dial back.

Start Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: 297; Avg Heart Rate: 104. 

THURSDAY - NOVEMBER 6, 2025 - THE POWER OF 4 - Morning Yoga

Appreciated this one today. It doesn't have 350 vinyasas.

Start Time: 6:15 pm; Workout Time: 37 minutes; Calories Burned: 84; Avg Heart Rate: 85.

FRIDAY - NOVEMBER 7, 2025 - THE POWER OF 4 - Drop, Pulse and Hold

I do like the moves in this one, but I wish he had restructured it a bit to get it down a few moves. I used a 15 lb dumbbell on most moves. I hold onto a chair when balancing on one leg. Instead on the Lincoln Squats, I just do regular deep squats with heavier weights. I've lost my balance a few times on the Lincoln's and crashed hard to the floor. I figured doing something safer was better.

Start Time: 7:45 pm; Workout Time: 72 minutes; Calories Burned: 342; Avg Heart Rate: 100.

SATURDAY - NOVEMBER 8, 2025 - THE POWER OF 4 - Flash Cardio

I wasn't feeling too well. Upset stomach. I had to take several breaks just to get though it. There was very little intensity. I was just trying to get through it. 

Start Time: 5:00 pm; Workout Time: 48 minutes; Calories Burned: 249; Avg Heart Rate: 101.

SUNDAY - NOVEMBER 9, 2025 - Crunchtown

I normally don't mind this one. It's a lot easier than Power of Core. I was just tired when doing it and just wanted it to be over.

Start Time: 9:30 pm; Workout Time: 21 minutes; Calories Burned: 74; Avg Heart Rate: 89. 

SUNDAY WEIGH IN

Weight: 168.4 (-2.0 lbs)
Body Fat: 15.7% (-0.8%)

No ice cream this week.


THOUGHTS FOR THE WEEK

I'm five weeks into the round. It's going fast. I'm not sure what I'm accomplishing. Am I getting fitter, or just maintaining? My guess is maintaining. At my age, can I even get fitter? I'm not eating well, either. That's not helping things.