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.